Le régime Okinawa

Perte de poids	Possible
Choix d'aliments	Légèrement varié
En pratique	Légèrement difficile à suivre à court et à long terme.
Attention	La restriction calorique sans surveillance médicale pour une personne ne souffrant pas d’embonpoint ou d’obésité n’est pas conseillée. Algues : déconseillées aux personnes atteintes d’hypothyroïdie ou d’hyperthyroïdie. Risque de basculer dans des périodes d’excès alimentaires difficiles à contrôler.

Les origines 

Ce régime porte le nom d’un archipel du Japon où l’on retrouve la plus longue espérance de vie (86 ans pour les femmes et 78 ans pour les hommes) ainsi que le plus grand nombre de centenaires à l’échelle de la planète. Okinawa compte 400 centenaires pour une population de 1,3 million d’habitants, soit 34 centenaires par 100 000 habitants¹. À titre comparatif, on compterait près d’un millier de centenaires au Québec pour une population de 7,2 millions d’habitants².

Non seulement les Okinawaïens sont les plus nombreux à dépasser le cap des 100 ans, mais ils vieillissent en santé. Ils vivent plus longtemps en pleine possession de leurs moyens. Mais que font-ils pour obtenir de tels résultats?

Le Japonais Makoto Suzuki, cardiologue et gérontologue, est l’un des premiers à s’être intéressés au secret des centenaires d’Okinawa. Dans les années 1970, il y séjourne dans le but de créer un dispensaire. Il est alors intrigué par la présence de plusieurs centenaires, sans qu’il n’y ait de service de santé adéquat.

Le D^r Suzuki convainc le ministère de la Santé du Japon de financer une étude sur ces centenaires. L’enquête The Okinawa Centenarian Study¹ (OCS) débute en 1976. Avec son équipe, le Dr Suzuki collige de nombreux renseignements sur les habitants de l’archipel.

Ces analyses révèlent que le secret de longévité des centenaires est attribuable en partie à l’hérédité, mais aussi à leur mode de vie dont une alimentation faible en gras et en calorie.

Surtout des femmes! Pas moins de 86 % des centenaires de l’archipel d’Okinawa sont des femmes.

Depuis peu, la diète et le mode de vie des centenaires d’Okinawa attirent l’attention des journalistes, des professionnels de la santé et des chercheurs. Ce sont les jumeaux Bradley et Craig Willcox, membres de l’équipe de recherche du D^r Suzuki, qui ont fait connaître au reste du monde le secret de longévité des Okinawaïens. Ils ont publié divers livres sur le sujet : le premier en 2001, The Okinawa Way et le plus récent, il y a peu, The Okinawa Diet Plan³. Ce dernier ouvrage propose une version occidentale de la diète d’Okinawa pour ceux qui veulent perdre du poids.

Les grands principes

Les objectifs

• Perdre du poids.
• Prévenir les maladies chroniques.
• Rester mince et vieillir en santé.

Les grandes lignes

Le régime Okinawa est un régime semi-végétarien faible en matières grasses (moins de 25 % des calories totales). L’un des objectifs de ce régime est d’induire une restriction calorique sans devoir compter les calories, afin d’atteindre un poids santé et de bien vieillir.

Pour y parvenir, il faut manger en suivant le principe de la densité énergétique des aliments. Ladensité énergétique correspond à la valeur calorique par 100 g d’aliments, divisée par 100.

Dans le régime Okinawa, on recommande de consommer :

• à volonté les aliments dont la densité énergétique est inférieure à 0,7;
• avec modération ceux dont la densité énergétique est de 0,8 à 1,5;
• à l’occasion, en petite quantité, ceux dont la densité énergétique est de 1,6 à 3;
• rarement ceux dont la densité énergétique est supérieure à 3.

Aliments à très basse densité énergétique (moins de 0,7)
à consommer à volonté^3-4

Aliments	Densité calorique
eau, thé	0
concombre, laitue, tomate, radis, endive, courgette	0,1
potiron, goya (courge amère), brocoli, asperge, citron	0,2
champignon, haricot vert, pastèque, goyave, oignon, fraise, soupe aux légumes, lait de soya nature	0,3
betterave, abricot, orange, melon, pêche	0,4
algues fraîches	0,5
ananas, pomme, prune, pêche, poire, yogourt nature sans gras, tofu	0,6

Aliments à basse densité énergétique (0,8 à 1,5)
à privilégier^3-4

Aliments	Densité calorique
banane	0,9
avocat, pomme de terre, poissons blancs (maigres), coquillages, volaille, oeuf, patate douce	1
riz, pâtes, sushis, poitrine de dinde	1,4
légumineuses	1,5

Aliments à haute densité énergétique (1,6 à 3)
à consommer en petite quantité^3-4

Aliments	Densité calorique
hoummos, crème glacée de soya	1,7
poissons gras	1,8
bagel de blé entier, pain	2,3
viandes maigres	2,2
fruits secs, fromage de soya	2,6
agneau, pizza, glace, confiture	2,8
raisin	3

Aliments à très haute densité énergétique (3 et plus)
à consommer rarement^3-4

Aliments	Densité calorique
noisette	3,8
fromage cheddar, biscuit à l’avoine	4,0
biscuit Graham	4,2
beignet	4,3
bacon	5
noix	5,2
croustilles, chocolat noir	5,4
pistache	5,7
arachide	5,7
amande	6
mayonnaise, beurre	7,2
huile	8,8

Le régime Okinawa recommande de respecter d’autres principes^3-4 :

• Le Hara Hachi Bu qui consiste à arrêter de manger avant d’être complètement rassasié.
• Le kuten gwa qui encourage à ne manger que de petites portions.
• Le nuchi gusui qui consiste à manger en pensant que les aliments ont des pouvoirs de guérison.
• Favoriser une variété d’aliments.
• Privilégier les couleurs dans l’assiette.
• Manger des aliments frais.
• Cuire peu les aliments, à feu doux.
• Cuire et consommer les aliments séparément.
• Associer des aliments crus et cuits.
• Éviter le four à micro-ondes et le barbecue.

Guide alimentaire du régime Okinawa adapté pour l’Occident

Tous les jours 7 à 13 portions de légumes 7 à 13 portions de céréales complètes ou de légumineuses 2 à 4 fruits 2 à 4 portions de soya ou de chou 2 à 4 portions d’aliments riches en calcium (brocoli, poissons, yogourt, fromage, etc.) 1 à 3 portions d’aliments riches en oméga-3 (poissons, fruits de mer, noix et graines) Huile végétale et condiments (herbes, épices, sauce soya) avec modération, 1 à 2 c. à table maximum Du thé 8 verres d’eau Optionnel, par semaine 0 à 7 portions de viandes, volailles et oeufs 0 à 3 portions d’aliments avec sucres ajoutés Alcool avec modération

Les mécanismes d'action

Allégués

Consommer des aliments à basse et très basse densité énergétique permet de manger moins de calories, en raison de leur teneur élevée en eau, en fibres ou en protéines. Ces aliments procurent rapidement la sensation de satiété, ce qui permet d’arrêter de manger avant d’être complètement rassasié.

Aussi, la restriction calorique induite par la consommation d’aliments à basse et très basse densité énergétique engendre moins de déchets métaboliques, donc moins de radicaux libres. C’est ce qui permettrait de vivre plus longtemps. En effet, durant la transformation des aliments en énergie, l’organisme produit beaucoup de radicaux libres qui, au fil des années, détériorent les mitochondries (petites « usines » présentes à l’intérieur de nos cellules qui produisent de l’énergie).

Selon le Dr Jacky Thouin, la restriction calorique permet aussi de réduire les taux d’insuline dans le sang et d’oestrogènes qui circulent dans l’organisme. Elle entraîne de même l’augmentation de la réponse immunitaire et protège contre l’obésité, l’insulinorésistance, les cancers hormonodépendants et l’athérosclérose⁵, selon cet auteur.

Démontrés

Il est vrai que les centenaires d’Okinawa consomment peu de calories^6-7. Dans une étude parue en 1996, l’apport calorique des hommes et des femmes centenaires d’Okinawa était d’environ 1 100 calories par jour⁶, ce qui est moins que les apports caloriques recommandés pour ce groupe d’âge.

La consommation de portions satisfaisantes d’aliments à densité énergétique faible procure la satiété. Elle peut en effet aider à perdre du poids⁸. Chez l’animal, il a été démontré que la restriction calorique améliorait la longévité. Chez l’humain, à court terme, la restriction calorique apporte certains bienfaits, notamment une amélioration du bilan lipidique (cholestérol, triglycérides). Une étude prospective, publiée dans The Journal of Gerontology en 2004⁹, a révélé que les hommes qui consomment 15 % à 50 % moins de calories que la moyenne réduisent leur risque de mortalité toutes causes confondues.

Il n’existe pas de données scientifiques au sujet de l’effet à long terme d’une restriction calorique sur l’être humain. Certains chercheurs s’inquiètent de possibles conséquences négatives, notamment les risques de carences nutritionnelles^10-11.

Les résultats d’une étude ont démontré que les aliments traditionnellement consommés dans la région d’Okinawa ont des propriétés anticancer plus élevées que ceux consommés dans le reste du Japon¹².

Retenons aussi que le secret de longévité des habitants d’Okinawa tient non seulement à leur alimentation et à leur degré d’activité physique, mais aussi à des facteurs socioculturels, psychologiques et héréditaires¹³.

Menu type d’une journée

	Régime Okinawa traditionnel	Régime Okinawa à l’occidentale
Repas du matin	Soupe miso et tofu Riz Thé vert	Pain de seigle Fromage cottage Pomme Thé
Repas du midi	Salade d’algues Aubergine grillée Riz Brochette d’anguille Papaye, concombre Thé vert	Riz brun Spaghetti au basilic et fèves de soya Salade de champignons Thé
Repas du soir	Riz aux haricots rouges et goya Ananas	Poisson à l’italienne Tofu épicé Vinaigrette aux concombres Papaye Thé

Avantages et inconvénients

Satiété et bien-être

Parce qu’il contient des fibres et une bonne quantité de protéine, le régime Okinawa procure la satiété. Toutefois, le fait de ne pas pouvoir manger à sa faim durant les repas peut être difficile à appliquer à long terme.

En pratique

Plusieurs variétés de légumes, d’herbes, d’épices et d’espèces de poisson du régime Okinawa ne sont pas offertes en Occident. On peut certainement les remplacer, mais on ne peut s’attendre exactement au même résultat, du moins quant à la longévité.

Dans sa version adaptée pour l’Occident, le régime Okinawa est plus ou moins facile à suivre à court et à long terme. Mais encore faut-il apprécier les aliments du règne végétal (produits céréaliers, tofu, fruits et légumes).

À l’extérieur de la maison, on peut suivre le programme Okinawa en choisissant un restaurant où l’on sert du poisson ou des plats végétariens.

Perte de poids

Il n’existe pas d’étude concernant la perte de poids que pourrait procurer le régime Okinawa. Toutefois, la consommation de portions satisfaisantes d’aliments à densité énergétique faible améliore la satiété et peut donc aider à perdre du poids⁸.

Attention

• Réduire son apport calorique à long terme sans souffrir d’un excès de poids et sans surveillance peut représenter certains risques pour la santé, notamment en entraînant des carences nutritionnelles^10-11. La supervision d’un médecin et d’une nutritionniste est conseillée.
• La consommation d’algues par des gens atteints d’hypothyroïdie ou d’hyperthyroïdie pourrait nuire à leur santé.
• Le régime Okinawa comporte certaines restrictions d’ordre alimentaire qui pourraient faire basculer l’individu qui le suit dans une période d’excès difficiles à contrôler.

Mon commentaire

Dans son ensemble, le régime Okinawa est intéressant. Dans une société où l’obésité est en croissance, le concept de la densité énergétique des aliments aurait avantage à prendre plus de place dans les recommandations nutritionnelles. Quant au concept de la restriction calorique - en vue d’améliorer l’espérance de vie en bonne santé-, il nécessite de faire l’objet d’études à long terme chez l’humain avant d’être appliqué à tous.

Why turmeric is the fountain of youth and the key to vibrant health

Originally published April 29 2013

by Ethan A. Huff, staff writer 

(NaturalNews) To the many traditional cultures around the world that have long utilized the spice in cooking and medicine, turmeric's amazing anti-inflammatory, antioxidant, and anti-cancer benefits are no secret. But modern, Western cultures are only just now beginning to learn of the incredible healing powers of turmeric, which in more recent days have earned it the appropriate title of "king of all spices." And as more scientific evidence continues to emerge, turmeric is quickly becoming recognized as a fountain of youth "superspice" with near-miraculous potential in modern medicine.

A cohort of scientific studies published in recent years have shown that taking turmeric on a regular basis can actually lengthen lifespan and improve overall quality of life. A study conducted on roundworms, for instance, found that small amounts of curcumin, the primary active ingredient in turmeric, increased average lifespan by about 39 percent. A similar study involving fruit flies revealed a 25 percent lifespan increase as a result of curcumin intake.

In the first study, researchers found that turmeric helped reduce the number of reactive oxygen species in roundworms, as well as reduce the amount of cellular damage that normally occurs during aging. Curcumin was also observed to improve roundworms' resistance to heat stress compared to those not taking the spice. And in fruit flies, curcumin appeared to trigger increased levels of superoxide dismutase (SOD), an antioxidant compound that protects cells against oxidative damage. (http://www.lef.org)

"Given the long and established history of turmeric as a spice and herbal medicine, its demonstrated chemopreventive and therapeutic potential, and its pharmacological safety in model system, curcumin, the bioactive extract of turmeric, promises a great future in human clinical studies designed to prevent and/or delay age-related diseases," explained the authors of a review on these and other animal studies involving turmeric.

Improve the quality of your life with therapeutic doses of curcumin

Even with all the data showing that it can help boost energy levels, cleanse the blood, heal digestive disorders, dissolve gallstones, treat infections, and prevent cancer, some health experts have been reluctant to recommend taking turmeric in medicinal doses until human clinical trials have been conducted. But unlike pharmaceutical drugs, taking turmeric is not dangerous, and civilizations have been consuming large amounts of it for centuries as part of their normal diets.

According to consumption data collected back in the 1980s and 1990s, the average Asian person consumes up to 1,000 milligrams of turmeric a day, or as much as 440 grams per year, which equates to roughly 90 milligrams of active curcuminoids per day at higher end of the concentration spectrum. And these figures, of course, primarily cover just the amount of turmeric consumed as food in curries and other traditional dishes, which means supplements with similar concentrations are perfectly safe and effective.

But the truth of the matter is that you can safely take much higher doses of both turmeric and curcumin, and doing so will provide even more benefits. The Linus Pauling Institute at Oregon State University (OSU) has compiled a thorough list of turmeric's benefits with detailed information about the doses used to achieve such benefits. You can access this list here:
http://lpi.oregonstate.edu/infocenter/phytochemicals/curcumin/

You can also check out the Natural Attitude Turmeric extract formula available at the Natural News Store. This particular product contains a highly-bioavailable form of turmeric for maximum benefits:
http://www.naturalnews.com

Sources for this article include:

http://www.mindbodygreen.com

http://lpi.oregonstate.edu/infocenter/phytochemicals/curcumin/

http://www.drsinatra.com/turmeric-super-spice

Prostate cancer linked to high intake of protein and calcium from dairy

Originally published April 29 2013

by PF Louis 

(NaturalNews) The European Prospective Investigation into Cancer and Nutrition (EPICN) is a multicenter meta-epidemiological (broad statistical survey) study designed to assess cancer risks by investigating past and current relationships between diet, lifestyle, environmental factors and cancer among a large population of different EU nations.

EPICN had a pool of 500,000 men and women recruited from 28 centers in 10 European countries: Denmark, France, Germany, Greece, Italy, the Netherlands, Norway, Spain, Sweden and the United Kingdom (UK) for several studies involving different cancers and groups with different lifestyles and diets.

A UK sub-study isolated 142,251 men from this vast pool, excluding Norway and France. Both of those nations had only women in the study. The men were recruited between 1989 and 2004 with a median age of 52, mostly white Europeans from the eight nations that had men in the EPICN cohort (group of similar types).

During recruitment, this male group taken from the EPICN required consentual access to medical records, no history or diagnosis of cancer proven by medical records, and were able to complete questionnaires on their diet, lifestyle and medical history.

Men in the top one percent and bottom one percent of the institutionally recommended caloric intake were excluded from this study in order to remove wide variances from their statistical analysis.

The UK study

The UK study, "Animal foods, protein, calcium and prostate cancer risk: the European Prospective Investigation into Cancer and Nutrition" study was completed in March 2007 and its paper was published in the British Journal of Cancer in April 2008.

Animal foods for those in the study included total meat and meat products with their subcategories, fish and shellfish with their subcategories, and dairy products, including milk, yoghurt, cheese, and eggs. Food amounts were measured in grams.

It had already been hypothesized that a high intake of animal protein enhanced growth hormone activity to increase the risk of prostate cancer. Some non-clinical studies showed a strong correlation with milk to higher incidents of prostate cancer with the hypothesis that high calcium intake from dairy products inhibits the synthesis of vitamin D.

After an average of 8.7 years of follow-up, 2,727 men were diagnosed with prostate cancer among the 142,520 participants. The UK did not find a direct association with milk alone to prostate cancer, as other studies seemed to have suggested.

But they determined that protein from milk products, cheese, yoghurt, and others was a strong factor among those whose daily consumption exceeded the recommended daily amount by 35 grams (1.2 ounces) daily.

Calcium from dairy products was associated with prostate cancer risk as well, but not calcium from other foods. In the researchers' opinion, their results support the hypothesis that a high intake of protein or calcium from dairy products may increase the risk for prostate cancer.

Opinion Despite statistical machinations to offset extraneous factors and with just under a 2 percent prostate cancer outcome among 142,500 men over several years of monitoring, one wonders how this can be so conclusive.

One may question if dairy products, especially dairy products from raw milk, increase the risk of prostate cancer. Raw milk dairy product intake was not considered in this study,

One thing is for certain, this study kept several researchers busily employed for a few years.

Sources for this study includes:

Complete study http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2391107/

Summary http://www.vitasearch.com/get-clp-summary/37471

http://www.healthdiaries.com

Cancer, the avoidable epidemic

by S. D. Wells 

(NaturalNews) Cancer strikes every other man and every third woman in the United States, and roughly 50 percent survive it. The cure, we are told by the mainstream media and doctors, is under way, but prevention is already nearly 100 percent proofed. Who knew? How could you take certain steps to preserve your cells, your DNA, and protect your body from the silent killer which has a thousand causes "they" won't tell you about?

First, study this list of six steps that keep your cells from degenerating and mutating, thus keeping them from multiplying uncontrollably. If you want the secret to the 9th ill-wonder of the world, and if you don't want your life to be "driven by suffering," take a close look at the six-step plan for guarding your life from the "c" word:

1. Get rid of parasites and lingering waste in your organs, your intestines, and your entire cleansing system. Any food which isn't excreted within 24 hours becomes a toxin in your body. Parasites can feed in this way. Food grade diatomaceous earth kills parasites in your body, naturally! Research the many uses of diatomaceous earth. Also, kidney and colon cleanses, and even a liver cleanse may be appropriate for you. Click on these links and make an educated decision. Then contact a Naturopath Physician for more advice and guidance:
(http://www.richsoil.com/diatomaceous-earth.jsp)
(http://store.naturalnews.com/Detox-Support_c_12.html)
(http://www.naturopathic.org/)

2. Get the "Fooducate" app for your smart phone. If you don't have smart phone, tell someone you know who does, and get the FREE app that scores food, tells you if it is GMO or not, tells you if its organic or not, or if it has ingredients you are allergic to, and best of all if those food "agents" cause cancer. Get in "the know" with "Fooducate:"
(http://www.naturalnews.com/039993_fooducate_GMO_smart_phone.html)
(http://www.fooducate.com/)

3. Go organic, at least 75 percent of what you consume, and make most of that raw vegetables and fruits. No more "corporate" GMO pesticide laden food for you and your family! No more fluoridated water or artificial sweeteners. Do your homework and click on these links for details. Also be careful of everything you put on your skin, including shampoo, conditioner, soaps, lotions, sunblock, cosmetics and the like:
(http://store.naturalnews.com/)
(http://www.naturalnews.com)
Stop toxic fluoridation of water; "The great culling; our water!" (free short film)
(http://www.youtube.com/watch?v=tx0ROInM3C4)

4. Get "Kangen" water or another source of alkalized spring water (pure). Find out how an alkalized body beats down diseases and disorders and heals damaged cells. Get natural solutions to yournatural body chemistry. Check out findaspring.com and find mineral loaded spring water straight from the mountains. Make the most of these resources now. Change your total food intake to at least 75 percent raw organic vegetables and fruit:
(http://www.naturalnews.com/024208_water_tea_bottled.html)
(http://www.findaspring.com/)
(http://guraw.com/)

5. Don't eat cancer! In other words, don't be a human filter. You are what you eat and what you put on your skin. Learn about chemicals in foods, drinks, candy, gum, cosmetics, lotions, toothpaste, shampoo, makeup and more:
(http://programs.webseed.com/Dont_Eat_Cancer__TV.htm)

6. Get the tools for transforming yourself into 100 percent organic, so you can think, feel and focus to the maximum capability of your beautiful body and spirit. Take care of yourself. Awaken! Your mind and body should be running on all cylinders, all of the time, feeding off of superfood fuel and organic raw nutrition: (http://www.naturalnews.com/030481_superfoods_nutrition.html)
(http://store.naturalnews.com/Superfoods_c_4.html)

Cancer is a chemically-driven disorder of the cells

Realize that cancer is avoidable if you live smart, buy smart and eat smart. Don't fuel the "epidemic" which thrives off chemical food, chemical water, chemical skin care and chemical-laden medicine. Don't fall for the big GMO lies and the allopathic doctor's lies that contaminate your one and only body, the "temple of your soul." Don't trust the FDA and the AMA on food and medicine approvals. They don't know about nutrition and they never have. Listen to nutritionists and the pioneers of longevity and "super" health, like Mike Adams the Health Ranger. Get the inside scoop on ideal health and powerful immunity, the natural way. Cancer has really only been an "epidemic" in the United States for about 75 years. Before that, there was rarely a case. That tells you a lot about modern day food and medicine!
(http://www.naturalnews.com/036034_history_medicine_investigation.html)

Sources for this article include:

http://www.naturopathic.org/

http://www.richsoil.com/diatomaceous-earth.jsp

http://store.naturalnews.com/Detox-Support_c_12.html

http://www.naturalnews.com/024208_water_tea_bottled.html

http://www.findaspring.com/

http://guraw.com/

http://programs.webseed.com/Dont_Eat_Cancer__TV.htm

http://www.naturalnews.com/030481_superfoods_nutrition.html

http://store.naturalnews.com/Superfoods_c_4.html

http://www.naturalnews.com/036034_history_medicine_investigation.html

Deadlifts for Dummies

This is a guest post by Lee Boyce.

Deadlifts are one of those “no cheating” exercises. The steps are simple:

1. Pick up bar all the way off the ground.

And that’s it.

For most of us, that’s about as far as it goes. Unfortunately, most of us are kinda stupid.  Deadlifting is one of those moves that looks so easy but has more particulars than meets the eye.  Less the cape and tights, I’ve come to save the day with the most comprehensive guide to deadlifting so you’ll be pulling strong, and pain free into oblivion.  Let’s get to it, step by step.

Grab a Hold

The grip for a deadlift can either be straight (palms over) or mixed. The mixed grip (one hand over, one hand under) is great for heavier loads, but I recommend not getting used to the same mix each time. It can begin to develop imbalances if you deadlift with it frequently. When performing a conventional deadlift, use a grip that’s just outside your hip width. Too wide and you’ll have issues keeping a strong grip on the bar. Too narrow and the bar will begin to lose its balance.  Remember to wrap the thumbs around firmly also.

Position Your Body

There are many schools of thought as to the technique used for a deadlift to be performed correctly.  My research and opinion leads me to use what you’re about to read as my choice way to keep a client safe, while pulling the most weight possible if need be.

The first step is to line the bar up with your shoelaces. The bar should be positioned over your foot to divide it into a front half and a back half. You should be able to see your toes come out in front of the bar, as it will be very close to your shins. Without changing anything, reach down to the bar and place your hands in your desired position – just outside hip width. At this point your back will be rounded and your butt will be way up in the air.  The next step is to lower your hips and raise your shoulders. Doing this simultaneously should encourage the low back to arch, and the chest to raise. Your shins should be right against the bar now, with the feet flat on the ground. Keep your head down.

Next, make sure your chest is what’s directly above the bar. If your chest is what’s over the bar, that means your shoulder blades are too. It’s a lot easier to transfer your forces into a heavy bar when you have your entire back helping you out. If you follow the physics by keeping your scapulae over the bar when you set up, you can’t lose.

Getting Tight

You may have thought that was what the last step was for, but you still have some tightness you need to achieve.  Grabbing a firm hold of the bar, with your shoulders where they should belong, actively try to squeeze the chest out. This will get the lats tight, low back tight, and arch your thoracic region so you’re ready to pull. At the same time, ensure your arms are fully straightened. Make an effort to “bend” the bar, or to “pull the flex out of it” without moving it off the floor.  Now you’re ready to pull.

So Pull!

Make sure the heels are dug right into the ground and stay tight. Drag the bar up your shins.  Now all the stuff we worked on in the setup section just became important. If the scapulae aren’t located over the bar, or the bar was located too far away from the shins, the hips would shoot upwards and the bar would move in against the shins, as soon as it was one inch off the ground. This goes to show that the physics are most closely followed through the setup above. Take a look at this bad deadlift and you’ll see what I mean.

In the video above, the girl does about everything you could do wrong in a deadlift wrong.  She doesn’t take her time in her set-up, and her feet aren’t in tight enough to the bar. As a result, the bar stays under her shoulders/armpit region and she has no stability in her pull. Her lats aren’t tight, her back isn’t arched and her scaps aren’t over the bar. So as you can see, the bar escapes her and the bar path is irregular on its way up.  Of course, this causes her hips to shoot up first and her back to round. But look what happens to the bar – it goes right where it belongs, under the scapulae, where the most support will be available.

Hip Drive

As the lift nears completion, what happens with your hips becomes important too. Remember that the deadlift dominantly works the big three muscle groups of the posterior chain – the glutes, hamstrings, and lower back.  It’s easy to let the glutes slacken up and not fully contribute to the lift, and it all depends on how we finish.

I hear a lot of different cues to explain “hip drive”. Many of them involve a subtle forward thrust of the hips to encourage the glutes to activate, especially nearing the end of the lift at the lockout. I like to think of a pulley system, something like how elevators work. To me, it’s the simplest way to visualize the muscles.

In the picture, the weight (m) represents the barbell. The rope (on the side the hand is pulling on) represents your hamstrings, and the fulcrum (the block) would be your pelvis. Drive your heels straight into the floor and feel your hamstrings and glutes contract downwards. Keep the tension on them as the bar travels up your shins and thighs to correspond.  Your entire back will be working whether you try or not, so just make an effort to keep it just as tight as it was when you first started your pull.

I don’t focus on “creating” a hip drive, because the angle will close on its own, especially if these cues are followed properly. Often people create false drives at the top of the lift that usually just throws the low back into hyperextension, with the glutes just coming along for a free ride.  Having said this, the pelvis needs to be “unlocked” at the top of the lift so that the glutes can assist in completing the lockout. Check out the RKC plank by my man Bret Contreras:

This is essentially the hip position that would be ideal at the end of the deadlift.  We can achieve them through practicing these positions through supplementary exercises like this one, and also exercises like glute bridges, shown by Nick:

The Final Product

In a T-NATION article I wrote a couple of years ago, I included a video that demonstrates properly executed deadlifts. You’ll note the bar travelling in a straight line off the ground, and my hip position being dictated by my glutes at the end of the lift.

In a deadlift, the lowering phase shouldn’t be a slow one. Let the bar drag back down the thighs with the chest staying out. As soon as the bar passes the knee level, let it drop to the floor much faster by dropping your shoulders. Get your scapulae right back over the bar as fast as you can. Using this approach in the negative half of the lift will make it feel not so negative at all. You’ll avoid injury by not spending too much time lowering a heavy bar.

That’s All, Folks!

Clear as day – a deadlift is a simple battle with physics to make heavy bars move off the ground. Applying these words of advice can take you through strength plateau, and through a development plateau too. It may be a matter of a few subtle tweaks to your form and technique.  Keep in mind this was a guide to the conventional deadlift, not sumo, defecit, snatch grip, single leg, Romanian, or Give-a-Dog-a-Bone deadlifts. We’ll save those for next time.