2 Deadlift 2: Loaded Strengthening

10-20lbs 2-3 10 2 Lower: 1 Hold: 2 Rise 1 min or longer depending on exercise response
LOAD 10-20lbs
SETS 2-3
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 1 min or longer depending on exercise response


  • Progression from Deadlift 1 exercise.
  • Strengthen back muscles to improve posture and back health.
  • Learn how to lift without strain or injury.
  • Increase lean muscle mass and strength.

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Para Spinal Muscles
  • Back and Posterior Hip Musculature
  • Back of Leg Musculature

How to Perform

  1. Standing with feet slightly more than hip width apart.
  2. Hold a set of weights in your hands bringing them to the side of your body.
  3. Ensure a neutral spine through out the exercise.
  4. Take a deep breath in and as you exhale, draw your belly in towards the spine.
  5. Holding your core strong, bend forward from the hips slowly, once the weight passes the knee, then bend into the knees to further lower.
  6. Do not let the back round.
  7. Move back to the start position by pushing into the floor with your heels to engage the back of your hips and legs.
  8. Repeat.

Common Challenges

  • Skipping through the foundational exercises such as the Hip Extension, Cobra and Deadlift 1 Exercises can lead to poor exercise execution. To optimize movement, ensure you feel comfortable with foundational exercises. Also, it is helpful to think of the targeted muscles (back of legs and hips) for optimal function.
  • Back health can be compromised if neutral spine and core function is lost, especially under significant load. Ensure these two are taken into consideration before executing the exercise.

Alternative Exercise Suggestions for Patients with an ICD

No Restriction