The deadlift is my favorite exercise to perform. If you’re anything like me, you love picking up heavy things and setting them down. In this post, I take you through the important parts of learning how to perform the traditional deadlift. Performing the deadlift properly will increase your strength, reduce injury, and drastically help your performance outside of the weight room. Perfect your technique and watch your strength soar to new heights and get ready to set some new PRs.
After the athlete has earned the right to get under the bar and has progressed in the program to be able to deadlift, I would Introduce the barbell deadlift to the athlete.
- Instruct the athlete to take their shoes off and perform a few jumps to determine foot position
- Perform a hip hinge with neutral posture, (Big Chest, Soft Knees, Butt Back, feeling the stretch in their hamstrings)
- Allow the athlete to start 3-4 inches behind the bar, this will give them an opportunity to start the movement with good technique and neutral posture.
- Perform levels 1-4 of the hip hinge, with a posterior weight shift, neutral posture, bracing, and torque.
- Set up: get the torso locked straight with the head in neutral alignment. I would use a dowel rod for 3 points of contact. Their shoulders will be even with the bar. I would instruct the athlete to have a double overhand “death grip” on the bar, squeezing it as hard as possible. This will tighten hands, forearms, arms, shoulder, and upper back.
- Take the tension out of the bar, Develop torque at the shoulder by externally rotating them, and have the torque go to the core.
- Take a deep diaphragmatic breath, expand lower torso 3-Dimensionally.
- Generate torque at the hips, externally rotate the knees into the forearms. Finishing the brace from top to bottom. This will develop tension in the lats, shoulders, and upper back by actively pulling up and back on the bar while driving knees outward to generate torque at hips and load posterior chain.
- Once full body tension is reached, perform a powerful leg press and drive the floor away. Once with bar reaches the knees I would instruct the athlete to perform a powerful hip drive(hip ext./glute activation.
- Return the weight to the floor: Perform an RDL , and then squat the weight to the floor when the bar passes the knees.
- Breathe, RESET, Next rep.
I hope you enjoyed this weeks post, stay tuned for next weeks article! Let me know your thoughts and how your next deadlift session goes!