Trainer Tip: Deadlifting 101

Trainer Tip: Deadlifting 101
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Deadlifting 101:

This is a very short description of the deadlift, so if you need any specific help or have any specific questions feel free to ask one of the fit coaches!

  1. Set up in your "power stance" - think of it as if you were getting ready to jump as high as you can. That would be considered your power stance.

  2. The deadlift is a hip-hinge movement, not a squat movement. Keep a straight line from the top of your head down through your hips. Bend at the hips, keep your knees strong above your mid foot, and the bar creating that posterior weight shift should light up your posterior chain right off the bat.

  3. The bar line on your pull should be straight up from your mid foot from the floor to hips. (Think about gravity and the whole easiest way from point A to B is a straight line.)

  4. Try to use a double over hand grip for as long as you can before switching to an alternate grip on heavier lifts.

  5. The initial pull sets up the finish to your lift. Keep everything tight, especially your core, so you don't translate the force to your lower back. Engage the glutes, quads and hamstrings. Think of trying to push the ground away from you as you pull the bar up and drive your hips through.

  6. Keep your head in line with your body through the entire lift (I know it's hard to not check yourself out in the mirror.) Drive your hips, don't lose the alignment of your spine, and don't pull with your lower back.

This is a very short description of the deadlift, so if you need any specific help or have any specific questions feel free to ask one of the fit coaches!