03/02/2019
Fundamentals of deadlifting...
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Coaching points to help keep a successful and correct Deadlift.
Being such an important exercise, it uses most of the major muscle groups and therefore one of the best exercises you can add to your training providing your keeping the technique correct.
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In phases I will help give you tips as to what should be happening throughout each phase of the movement.
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Phase 1:
• feet are hip width apart.
• hands are shoulder width on the bar, allowing the knees to be inside the hand position.
• the bar should be almost touching your shin as a starting position.
• back is nice and straight allowing the head to fall in line with the spine.
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Phase 2:
• As you lift the weight is being pushed through your feet, trying to weight bare more so through the mid-heel of your foot.
• back stays nice and straight in neutral as the core engages strong to help explosively lift the weight.
• arms do not bend as we are using our legs/ back / shoulder blade stability and core muscles to create the initial lift.
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Phase 3:
• momentum should be in full swing.
• back should be maintaining a nice straight posture, with shoulders beginning to provide extra stability from the shoulder blades engaging.
• glutes should already be working and now beginning to take a much heavier load coming into the top of the movement.
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Phase 4:
• finishing in a tall neutral position.
• glutes are strong with core being engaged and back being straight.
• the bar will finish on the hips with a slight feel that you are trying to pull the bar into your hips
• glutes are at full contraction at this phase of the movement.
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As you return to finish the exercise you reverse everything you did to start to ensure the negative phase of the exercise is as good as the positive phase.
@ Berkhamsted, Hertfordshire
