WOD 2.13.14 Thursday (The 5 Most Common Deadlift Technique Mistakes)

A. With a 20 minute running clock:

  • Find your 1 RM Dead Lift

B. “Fran”  for time:

  • 21-15-9
  • Thrusters
  • Pull-Ups

C. 3x (not optional)

  • 1 minute AirDyne bike @ 50%
  • 100m Walk
  • 45 sec Hamstring/Glute Stretch (pigeon)

Jump ahead to 28:02 in the video above to see a 975 lbs Dead lift!!!

The 5 Most Common Deadlift Technique Mistakes

1. Squatting the weight – The deadlift is a hip (not quad) dominant movement.  If you’re thinking “hips up and down” and not “hips forward and back,” you’re in trouble.  Your hips should be above your knees in the bottom position. And, you should initiate the lowering phase of the movement by pushing the hips back and then bending the knees only once the bar has passed them.  If you bend the knees too soon, the bar will scrape them – and you’ll be forced to round your back to get the bar around the knees.

2. Not pushing through the heels – In order to get the most out of your glutes and hamstrings, you need to keep your weight back on the heels.  I always tell people to think of pushing their heels through the floor.  This is also another reason why you’re better off barefoot or in “minimalist” footwear with little to no heel lift.  The worse deadlifts are the ones performed in a pair of regular ol’ cross-trainers.

3. Setting up too far away from the bar – Think of the deadlift as a see-saw.  The further the weight (person at the other end) gets away from the axis of rotation (center of the see-saw), which is the hips, the harder the movement will be.   You’re making more work for you by moving the resistance away from you, so keep the bar close to your shins in the starting position.

4. Not using the glutes at lockout – It sounds like a silly cue, but as you lock a deadlift out, think of “humping the bar.”  You should squeeze your buttcheeks together, as doing so will complete hip extension and posteriorly tilt your pelvis to a neutral position.  If you don’t do this, you’ll be more likely to hyperextend backward and tweak your lower back.

5. Breaking the floor too quickly – Normally, if you can lift a weight fast, you’re more likely to make the lift. However, when it comes to beginners learning to deadlift, breaking the bar from the floor too quickly can actually be a problem.  In this scenario, the hips shoot up too quickly and the only way to get “upright” is to extend the lower back to neutral from the rounded position that’s created.  As we discussed in Mistake #3, the bar is too far from the axis of rotation.

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