The Deadlift Athletes, bishops stortford, Competition, Crossfit, Fitness, high performance programming, HPP, Injury active clinic, Liftoff Crossfit, Programming, Back pain, sports injury, Training, Deadlift, Deadlifting, James Wilkinson
Its primal, its big and its sexy, the Deadlift is the big daddy of all your barbell movements and if you’re a balanced lifter you should be able to move the most weight in this movement. It improves posture, helps positioning in the 1st and 2nd pull of your Olympic lifts and greatly increases raw pulling power.
The deadlift is potent and should be respected, if done correctly you’ll build huge midline strength and the notion of “pulling your back lifting something about the house” will be farcical, when you train to lift something 2 to 3x bodyweight you’ll be hard pushed to find something in the garden or home of a similar weight.
- Bar right up against shins,
The closer the bar can be to you the less energy you need to lift it, straight lines are your friend as it means the bar moves less distance
- Get over the bar and keep a vertical shin,
Make the most of your levers, if your shoulders track down to inline with your toes it means you have the bar as close to your hips as possible
- Train with a pronated grip,
Many lifters use a “flip/mixed grip” for whenever they deadlift limiting how far your pronated (double overhand) grip will develop, this is especially true for its transferability to the Olympic lifts and pull-ups
- You have one Back, so look after it,
Muscle recovers fast and gets stronger, joints don’t, always train with a flat back!! True many Powerlifters lift with a rounded back but this is a skill and supposedly with a “braced back”. If you have not been shown how to do this stay flat
- Ripping the bar off the ground,
trying to get acceleration on the bar is a common mistake, you know its going to be heavy so you’re almost trying to catch the bar by surprise…. This wont work unless again you are familiar with “speed pulls”, train to squeeze the bar off the ground and ensure you don’t compromise your upper back position on the initial pull
- Finishing the rep,
the top of the rep is at the top, many lifters lean back at the top of the rep, this is wrong, it allows you to rest in a fashion because you are no longer controlling the bar with your supportive band of muscle referred to as your core, you are essentially hanging off joints. Stand up tall and remember your bracing sequence