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Some fantastic deadlift pointers from a familiar face Kevin Don @kevinthecoach ・・・ Lots of people always asking for a reminder of the main points of performance on the deadlift from my seminars, so here goes. Set up will be unique and individual, based upon hip width and lever length. Taller athletes will be closer to the bar and more shin positive. My set up is typically with my knees directly over the midfoot with my shins vertical when viewed from the front. You will find a lot of CrossFit athletes are too narrow and force the knees out too wide. Once the load increases this will be a weak position and the knees will inwardly track. My hands are as close to my legs as possible to try and only have vertical load force acted out on me by the barbell. If your hands are wider than under your shoulders, then you give an extra horizontal load force to the bar. My head is neutral to maximize recruitment of posterior chain. I was using a mixed grip here because I had exceeded the weight I could support in a pronated grip and I didn’t have lifting straps with me. If you do use a mixed grip, be aware of the change in hand distance on the supinated hand and ensure grip equidistance. If you have any bicep issues I would avoid mixed grip. The height of my hip and angle of the thigh will depend on whether I am lifting max weight low rep (strength) or if I am doing submaximal weight high rep (a CrossFit wod) if you are doing high rep I would recommend a higher hip position to minimize the ROM. You won’t be as strong but you will be faster and at submaximal load strength won’t be the issue. Elbows are facing to the rear, triceps against lats. This will retract and depress the scapula and minimize the likelihood of breaking at thoracic spine. Keeping the scapula tight will also keep the bar path close. Weak scapular retraction will mean the bar will roll away from you and become heavy. Facing the elbows to the rear shortens the arms and makes it easy to take the slack out the bar. Deep breath to create intra abdominal pressure and pull, keeping bar path straight. Only pull to above the knee then hip extension. #deadlift #Crossfit #powerlifting
Attention Members! There’s currently a power outage at the gym. 6am class, we could make do, but it’ll be dark… 7am, it might still be darkish inside, but we can sort something out. Parking lot work out or something. Otherwise, I suggest coming mid day onwards. The power/electric company is working on it to try sort it out. Anyway, just a heads up. Sorry for the inconvenience.
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