fbpx

Deadlift

September 30, 2021

The Setup

  • Address the bar
  • Shins just off the bar (shoelace knot just under the bar)
  • Feet hip width appart
  • Toes slightly turning out
  • Hips go back as knees come forward untill your shins touch the barbell (this is as low as your hips need to go)
  • Grip the bar (under over grip or over over)

Coaching Points

  • Standing tall take a deap breath pushing the air into the bottom of your diaphragm (like your doing a number 2) rib cage locked down.
  • shoulder blades tucked into the ‘back of your pockets’
  • Break the bar, lats engaged
  • Drive the ground away as you stand tall into perfect posture. Drive hips into the bar
  • Control the lift back to the ground exactly the same as you stood it up but in reverse

Quality Criteria

  • Weight does not roll away from your body as you lift the weight
  • Lower back does not round
  • Upper back does not round
  • Hips and knees lock out at the same time
  • Lower back does not over arch at lockout
  • Knees do not fall in
  • Neutral head position
  • No shooting of the hips upwards at the beginning of the pull

 

You May Also Like…

Bench Row

The Setup Lying face down on the bench Hips tucked under Grabbing the bar with your hands, pull the bar off of the...

read more

Squat

The Setup   Set the bar to a height somewhere between you chest and collar bone Find your grip, generally...

read more

Strict Press

The Setup Front rack position. Bottom of the bar in contact with the shoulders Shoulders shrugged into the bar Legs...

read more

0 Comments