Bend Over To The Floor and Deadlift
Want a better posture, deadlift. Want a stronger core and core stability, deadlift. Want to train almost every leg muscle with one exercise, then you’ve guessed it, deadlift. Now, this movement isn’t typically for beginners due to its technique demands. However, it isn’t far-fetched for a beginner, to quickly become proficient at this gem. Most fitness coaches will stress the importance of proper technique as a way to prevent injuries. Not to sound like a broken record or some fitness junkie parrot but we don’t want you on the bench with an injury.
Of course, I will go over the coaching cues and a safe way to start the deadlift. Just note, I’m not claiming my way is the RIGHT WAY or whatever only the science-backed approach. There are many different variations of the deadlift, like the squats and the bench press. The fitness world has found ways to enhance these movements to target specific muscle groups. Today, we will only focus on the standard deadlift I suppose we could touch on stiff-legged deadlifts too also, known as Romania deadlifts. I’m on the fence to add the stiff-legged deadlift to this particular clinic due largely to the complexity of the movement.
Hip hinge exercises are a breeze, once, I repeat once you grasp the concept of the hip hinge. It is fairly easy, but do not beat yourself up if it takes some time to learn. It only took me five years but don’t tell anybody.
While hip hinge isn’t a big hindrance with the standard deadlift, it does help to have that ability.
Setting up the deadlift, a visual cue is to have your feet hips wide apart/or slightly narrow than your shoulders. From here, the bar in front of you, walk your feet under the bar, approximately balls of the feet. Directly underneath the bar. When you look down at the bar, it should not be against your leg, but your toes should be showing. The bar is roughly one inch or three centimeters from your legs.
Pay attention to how you go to grab the bar, I’ve seen a few different styles or ways to get set up to deadlift. Ultimately, this will come down to what is comfortable for you or your pre-lift ritual. However, you choose to squat down to grab the bar, remember good habits, and protect your back by maintaining a raised chest position.
The grip should be shoulder wide or slightly wider than shoulder-wide apart. Sometimes, especially with heavier loads, people opt to use the alternate grip= the dominant hand in a pronated (knuckles showing) and the non-dominant hand in a supinated grip (palm facing up). Wrist straps also are used to maintain a pronated grip with both hands. I personally lean towards the ladder without straps because that works on grip strength, another perk!
Everybody has a different body composition, which makes the exact setup vary, but the main coaching point remains constant.
STARTING POSITION:
squatted down with hips lower than shoulders, chest up and out.
Feet between hip and shoulder wide apart and directly under the bar but with enough space between the bar and your leg.
Hand’s shoulder wide apart or slightly wider
UPWARD MOVEMENT:
Extend your knees and hips slow and under control.
Do not let the hips rise faster than your shoulders
Maintain a flat back or slightly arch by keeping your chest up and out.
As you rise, keep the bar as close to your body as possible without scrapping your legs up.
Press through the heels to mid feet but always keep both feet wholly on the ground, no floating toes or heels.
Maintain fully extended elbows(arms) and a natural head position
Continue to extend at the knees and hips until your fully upright.
DOWNWARD MOVEMENT:
Slowly flex the hips and knees at the same speed to bring the bar back to the floor, again always be in control of the weight.
The bar should remain as close as possible to your body.
Again, maintain a fully extended arm position with a natural head position.
Flat or slight arched back by keeping a focus on poking your chest out.
Tap the plates on the floor then immediately begin your next rep
Let me know, if everything is clear or if you need further help with anything regarding fitness. This is the beginning of a series of Olympic lifts so if you have any, in particular, you want to learn more about message me admin@bulltraining.online
Oh, another tip and pet peeve of mines with this exercise is at the end of the last rep. Don’t be lazy and bend at the hips with a round back, it is very dangerous to do that especially when the load starts to increase.
Live life free and stay fit!
J’Nathan Bullock CSCS
source: NSCA: Exercise Technique for Strength Training