Friday, November 19, 2010

Dawn of the Dead(lift)

     Morning everyone! I've been up since 4am, and I'm still trucking. One cup of "paleo" coffee in and I'm ready to tackle the day... and tackle today's blog! Pardon the George A. Romero reference, but today we're going to break apart the deadlift.

... and real women

     So, the deadlift is a very sound tool to build strength, and one of the 9 foundational movements of CrossFit. I just want to make sure you're doing it right. Because, contrary to popular belief, the deadlift can be a very safe lift.

     The most important part is going to be the set up. Take a look at the picture above... this is what we want:

  • Feet underneath the hips with shins against the bar
  • Bar is centered over the feet with the weight in the heels
  • Hips are slightly raised
  • Shoulder slightly in front of the bar
  • Core is tight (no man belly) and chest is up
  • Spine maintained in natural curve
  • Head is neutral (not craning up or down)

     Now, the second most important part... lifting weight off of the ground. We need to make sure that the bar stays as close to the body as possible, pretty much dragging against our shins. As we lift to the weight to our knees we have to make sure that our torso maintains the same angle. Once the bar reaches the knees we will then open up the torso and bring the hips forward.

     The weight is lowered the same way it is lifted. Starting from the fully open and standing position we will then bring our torso forward (while maintaining a tight back) and send the hips back. However we MUST NOT send our knees forward until the bar reaches the knee caps. Then we will maintain the angle of our torso (just like before) and send the knees slightly forward... then repeat! But, this is me just talking, check out the video below.

Women's Nationals 2009 Deadlift from Kelli Lambert on Vimeo.
     The top of the torso may not be "super" tight, but then again SHE is lifting a crap load of weight! So keep at it guys and gals, because at the end of the day... I just want you to pick up heavy shit.

"When the ^%# did we get ice cream?!"
     - The Ringer

3,2,1 GO!

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