Tips of The Week

The Conventional Deadlift

You’ve all done it but have you done it correctly?
Follow these simple steps to be a Deadlift pro on your next visit to the bar!

deadlift-form-562x300

1. STANCE

Stand up to the bar so your shins are literally touching the bar. As you look down the joints of your lower body should be all aligned (Hips, knees, ankles) you can usually achieve this by keeping your feet hip width apart.

This position will give you maximum power through all 3 joints.
2. GRIP

Place your hands a fraction wider than your shoulders. For newbies to the deadlift I would recommend using a firm pronated grip (palms facing towards you). If you’re a conditioned deadlift then I would advise you to use hook grip, place your hands on the bar then wrap your first two fingers around your thumb which is now sandwiched between your first two fingers and the bar.

*Sweaty palms? Chalk up!!

 

3. POSTURE

Ass down, chest up that the way we pick stuff up!

Whilst keeping your grip on the bar, pull your hips back and down – make sure your knees do not go over your toes now raise your chest up so your arms straighten, your chin is high and your shoulders slightly in front of the bar. This is your take off position. Your thighs, core, back and shoulders should be super tight ready for you to show this bar who’s boss!

*Maintain a straight back (your neutral spine position) throughout the lift, if your back rounds at any point STOP!

 

4. DRIVE

1st phase: The Take Off

Lean back into your heels
Take a deep inhale
Push your feet through the ground
Lead with your chest

2nd phase: Crack some Walnuts

(As soon as the bar passes your knees)
Push your hips through to extension
Pull your shoulder back.. Retraction!
Squeeze your BUTT or ENGAGE YOUR GLUTES!
Exhale.

 
5. CYCLING

Also called Numerous repetitions. With correct form!
When at the top of the drive phase take a deep breath then reverse.

Maintain a straight back
Sit your hips back and down
Kiss the floor with the bar then immediately drive again with your chest raised!

Repeat this until your desired rep range.

Now go and shift some iron!

 

By: Coach Sam