Friday already! How did that happen?! Happy days! Dyddiau hapus where I am from! .. Although I am sadly working all weekend so it’s more like Wednesday to me!
Am getting right back into my training with a new found mojo! Working on getting my techniques spot on to achieve best results!
Today it’s all about the Deadlifting technique! Too many times I have seen poor techniques with dead-lifting. One of the most important exercises to get right, with your back being at high risk of injury if performed incorrectly!
1. Your upper back should be pulled together with your shoulders over the bar.
2. Your lower back should be arched, do not let your back round during the lift.
3. Some people dead lift with a mixed grip, one hand over, one under. This stops the bar rotating.
4. Before lifting the bar, fill your diaphragm with air. (not your chest)
5. Keeping your core strong begin to ascent by easing pressure into the bar. Do not jerk the bar off the ground or you could tear a bicep or hurt your back. The best way to do this is to squeeze the bar hard with your hands and squeeze your butt. As always my advice is to imagine you are trying to hold a ten pence piece between your butt-cheeks.
6. Find a point on the ground about 15 feet in front of you and focus on it.
7. Before you lift the bar always think ‘Butt down, chest up’. The first movement of the dead-lift should be initiated with the legs not the back.
8. Once the bar begins to move up your shins, start pulling back and into your heels. Don’t let the bar come out in front of you, keep it close to your body at all times. It should touch your things on the way up.
9. Once the bar passes your knees push your hips through to complete the lift. At this point you should be standing erect (not back) and your knees should be locked.
10. You can then lower the bar slowly to the starting position.
Happy dead-lifting! : )
For those of you in the Stoke area on Saturday, pop along to Body Temple’s open day where there will be a mixed bag of athletes and some free samples too!
Enjoy your Bonfire weekend, stay safe!
Call Beth for a free consultation