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Tired of trying to memorize a book of deadlift cues and still getting hurt? Turn the lift upside down,
, transform the way you think about it, and revolutionize your training!Tired of trying to memorize a book of deadlift cues and still getting hurt? Turn the lift upside down, transform the way you think about it, and revolutionize your training!
.3. Keep Your Butt Down
You'll hear people say that cueing "butt down" makes for an overly squatty deadlift, but in action, I find that's not the case, particularly when performing reps top-down. As long as you keep your chest as high as possible, and the bar tight to your body, you'll find the right line for a conventional deadlift.
Ideally, keep your back at as steep an angle as possible, with your chest as high above your ass as your body will permit. If your chest is high, your ass should be down, and vice versa.
4. Think Push, Not Pull
It is essential to think about the deadlift as a pushing movement. Deadlifting as a push movement? Have I lost my mind? Bear with me. If you approach deadlifting as a pull movement, you are far more likely to destroy your lower back.
It is essential to make full use of your lower body—namely the hips, legs, and glutes—in this movement. The simple act of thinking "push" rather than "pull" turns this switch on for me.
Once you reach the bottom of the movement and the plates hit the floor, try to push the floor away using your heels. Some lifters find it helpful to imagine falling backward with the weight as they descend. Of course, with all that weight being held in front of you, you won't actually fall.
If your chest is up and ass is down, driving with your heels will force you to use your hips and glutes to drive the weight out of the hole rather than your knees and lower back. This is more powerful, and it is much safer.
5. Don't Squeeze Your Back Until The End
It is not until the top 25-30 percent of the lift that I will actively try to contract my back. Once the bar has cleared your knees on its way up and is approaching mid-thigh, begin to roll your shoulders back and emphasize the squeeze in your back.
As far as the back muscles are concerned, the majority of the deadlift is a static hold. You are doing all that you can to maintain posture and use the muscles of the lower body to move the weight until the back muscles finally have to contract.
To recap: At the bottom of the movement, forcefully push the floor with your legs. At the top of the movement, actively squeeze your back. Push, squeeze, push, squeeze, and so on.
, transform the way you think about it, and revolutionize your training!Tired of trying to memorize a book of deadlift cues and still getting hurt? Turn the lift upside down, transform the way you think about it, and revolutionize your training!
The deadlift is where it all gets serious in the weight room. There are so many moving parts, and so many things to remember, that plenty of lifters would rather just skip it altogether. The number of people who claim that deadlifts "ruined their back" doesn't help anything, either.
So here I am, a bodybuilder—definitely not a powerlifter—speaking up in defense of the deadlift. Why? It's one of the best movements you can do, period. If you want to add muscle, it can help you. If you're looking to lose weight, it burns tons of calories. It will even help strengthen your lower back over time, as long as you do it right.
1. Bend At The Knees First, Not The Hips
Once I step back and set my feet, I bend my knees first—not my hips. Do not—I repeat, do not—start the movement by bending forward at the waist. You have to resist every temptation to simply bend over.
The bar should graze your thighs, just barely clear your kneecaps, and come as close as possible to your shins. The further the bar drifts forward, the greater the likelihood that the weight will touch the ground and not move back up.
2. Keep Your Chest Up
When you step out from the rack, think "chest up" right away. Then keep thinking it as you break at the knees.
This is a classic deadlift cue, but when you perform them top-down, it's even more essential. It's the difference between simply bending over—which is bad news and puts you at a serious disadvantage at the bottom—and loading your hips, legs, and glutes for action
You'll hear people say that cueing "butt down" makes for an overly squatty deadlift, but in action, I find that's not the case, particularly when performing reps top-down. As long as you keep your chest as high as possible, and the bar tight to your body, you'll find the right line for a conventional deadlift.
Ideally, keep your back at as steep an angle as possible, with your chest as high above your ass as your body will permit. If your chest is high, your ass should be down, and vice versa.
4. Think Push, Not Pull
It is essential to think about the deadlift as a pushing movement. Deadlifting as a push movement? Have I lost my mind? Bear with me. If you approach deadlifting as a pull movement, you are far more likely to destroy your lower back.
It is essential to make full use of your lower body—namely the hips, legs, and glutes—in this movement. The simple act of thinking "push" rather than "pull" turns this switch on for me.
Once you reach the bottom of the movement and the plates hit the floor, try to push the floor away using your heels. Some lifters find it helpful to imagine falling backward with the weight as they descend. Of course, with all that weight being held in front of you, you won't actually fall.
If your chest is up and ass is down, driving with your heels will force you to use your hips and glutes to drive the weight out of the hole rather than your knees and lower back. This is more powerful, and it is much safer.
5. Don't Squeeze Your Back Until The End
It is not until the top 25-30 percent of the lift that I will actively try to contract my back. Once the bar has cleared your knees on its way up and is approaching mid-thigh, begin to roll your shoulders back and emphasize the squeeze in your back.
As far as the back muscles are concerned, the majority of the deadlift is a static hold. You are doing all that you can to maintain posture and use the muscles of the lower body to move the weight until the back muscles finally have to contract.
To recap: At the bottom of the movement, forcefully push the floor with your legs. At the top of the movement, actively squeeze your back. Push, squeeze, push, squeeze, and so on.
1 comment:
indeed
its okay sir
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