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Deadlift - Brain Alsruhe

https://www.youtube.com/watch?v=F2BOQ6Nx41I

Setup

  1. Have the bar over the middle of your foot, not the middle of the forefoot.
    1. This will be over your shoelaces
  2. Find a stance that works well for you. The general recommendation is to be shoulder-width apart.
    1. Have your toes slightly pointing outwards, so that you can push your knees against your arms and get more leg drive
  3. Hips should be at least level or below your knees. This will greatly depends on your predisposed skeletal structure. But the most important thing is that your hips don’t start the movement. They shouldn’t move before the bar leaves the ground. In that situation, you are just rowing the bar rather than lifting it.

Pre-lift

  1. Brace yourself. Some take in their breath before they bend down, others do it bent down. Find what works for you.
  2. Engage your lats. Some useful cues are
    1. Bending the bar like a horseshoe
    2. Trying to touch your back pocket with your lats
  3. Remove the slack out of the bar
    1. The bar should be tight and your arms should be as straight as possible

Warmup

  1. Do Dimel deadlifts - these are deadlifts that just work your hips.
  2. Approach the warmup sets exactly like you would your working sets
    1. You don’t raise up to the occasion, you sink back to your training

Cues

  1. Push the world away. Imagine moving your body around the bar and not the other way around
  2. Wedge yourself between the bar.
  3. Don’t lose momentum. Try to move the bar as fast as possible even if in reality it won’t. You should attempt to do so.
  4. Engage your hips early on. As soon as the bar is near your kneecap try to hump the bar.