Lose Weight, Gain Strength, and Improve Your Posture
What’s up J’Nathan Bullock here from bulltraining.online, and I want to reiterate last week's post with the following keys to remember and help you improve. We went over the deadlift in a more practical sense breaking down the techniques from start to finish. As the title mentions, this single movement is the building block to achieving weight loss and gaining strength all while improving your posture.
Key #1) Keep ya head up! No, really, slightly looking up can help you maintain a good posture and ensure you are keeping your shoulders back. Also, influences where you distribute your weight balance.
Key #2) Poke your cheat out. Or engage your lats. This ensures that you have the proper posture to bear the load and helps build strength efficiently. By engaging your lats (actively poking your chest out) you are forced to keep the bar as close as possible to your legs. Remember that the further the bar is from your legs, the more work your lower back has to do, and match that with a rounded back equals injury that could have been avoided.
Key #3) No sinking knees. This one is the most common error after the round-back one. This could be due to weak glutes, specially medius, which deadlifts will strengthen once done correctly. Actively push your knees outward through the hips; try sitting in a chair as upright as possible. Then press your feet into the ground while pushing the feet outward. You will feel those glutes fire, and that is what we want in this movement.
Key #4) Address the weak points. Just like we mention in key number three; there are tricks to firing muscle that seems to lag. Cues on keeping your head up and chest up. The best is to work with a coach, of course, if that is not possible, make the mirror your best friend. Ever wondered why in your local gyms there are mirrors everywhere? Not only for selfies, they are there to help you police yourself when it comes to technique. Notice what areas are hardest for you to actively control. Lower the weight or choose regressive exercises to improve those areas.
There you have it, some quick keys to help you smash your goal. I will continue this series of Olympic-style lifts in the following post. If you have a specific question or would like to have content on other topics, email me at admin@bulltraining.online leave a comment, and spread the word. Till next time,
Live life free and stay fit!
J’Nathan Bullock CSCS