A deadlift is a movement in which the bar is pulled from the ground and the lift is completed when the hips and knees are fully extended (standing in an upright position) with the barbell in the hips. The deadlift is usually the heaviest lift for people, but many struggle with recruiting the posterior chain.
Starting Position: The starting position for the deadlift is very important and often gets mixed up with the starting position for the Clean. In the starting position for the deadlift the hips are higher than in the clean, and the shin is also more vertical. Before you address the bar you should engage your shoulder and take a nice deep breath.
No better cure for the Monday's than picking up something heavy! Check out our latest Movement Series blog post on the Deadlift.Posted by The FeedX on Monday, February 1, 2016
-Shoulders pulled back and down
-Bar should be covering the knots for your shoe laces
-Feet should be about hip width apart with weight about mid-foot (more towards the heels)
-Hips should be high (almost as high as the shoulders) with tension in the hamstrings
-There should be a slight bend in the knee, with a vertical shin
[caption id="attachment_349220" align="aligncenter" width="225"]
The starting position of the deadlift.[/caption]
[caption id="attachment_349221" align="aligncenter" width="225"]
Second view of the starting position of the deadlift.[/caption]
Movement: Before pulling the bar from the ground you should make sure that you break the tension in the bar. You can grab the bar and give it a gentle pull (you will hear the bar make a small clicking sound), and then you can start your first pull. Even though the lift can be broken down into two pulls, the lift should be one motion.
-The first pull is from the ground. You should think of keeping a vertical shin and sending the knees back to get out of the way of the bar
-Shoulders and hips should rise at the same time, as your back angle stays the same
-The second pull is from the top of your knees to your hips (full extension)
-On the second pull think of bringing your chest up, opening your hips, and squeezing your butt. A good cue for keeping the bar close on this portion of the deadlift is “pull up your shorts with the bar”.
-Keep the bar close to the legs throughout the entire movement, especially on the second pull.
-If you are doing multiple repetitions of the deadlift the bar will return to the floor the same way as it was pulled from the floor.
[caption id="attachment_349227" align="aligncenter" width="225"]
The finishing position in the deadlift.[/caption]
[caption id="attachment_349226" align="aligncenter" width="225"]
The finishing position of the deadlift.[/caption]