What You Need To Know
Today we want to focus on the Deadlift and essentially, how do we do it. We have two style of deadlifts, Conventional and Sumo. If deadlifts are new to you or you are just starting out we suggest you start with conventional. Starting with conventional deadlifts will teach you and your body how to hip hinge which is very important for your lifts and keeping you in good health. The style that we are going to cover here will be conventional and the basics can be broken down into about seven steps,
- Foot Placement
- Hip Width
- Hip Hinge
- Body Position
- How To Breathe
1. Foot Placement
When we get to the bar we want to have our feet placed so that we are chopping our feet in half with the barbell. This does not mean just the foot we can see but our ENTIRE foot, front to back.
2. Hip Width
A good place to start is having our feet directly below our hips. We typically want to have a narrower stance which may be preferable down the road.
3. Hip Hinge
We want to simply bend over at the hips. We do not want to just bend our chest forward but also push our hips back at the same time.
We want our hands to be as close as they can without them going over or past our knees. This will allow us to just simply lift more weight.
5. Body Position
All we want to do here is transfer power. For the deadlift, we are going from the ground, through the body and into the barbell. We are pushing the ground away and into the barbell. We want to control our body as completely as we can and keep tight. What does keep tight mean? It means we keep our midline straight and controlled, not arched or bent.
6. How To Breathe
Bend over and take a breath. We want to breath in to our stomach and brace our core.
7. Tighten Up
After we take our breath and brace our core we want to flex our lats and twist our elbows to point behind our hips. Last we want our hips to be lower than our shoulders and we are ready for a good lift. Another note is to not extend your neck to the extreme in either direction, up or down.
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