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I was talking to one of my clients this morning about her deadlift feeling off, so we took a peek at her starting position to try to fix it. The deadlift set up and starting position are some of the most important parts of the lift (besides brute strength). If you set up poorly, you're setting yourself up for a bad time. It's kinda like that porridge we all heard about in the 3 bears: you need your hips not too high, not too low, but juuuusssstt right. And this "ideal" can look different for everyone, depending on their leg and limb length. Common things to see are: hips rising quickly if you set up too low (are aren't patient in the lift), rounded back if you aren't maintaining that tightness, or dying..because it's a deadlift.
Some cues/tips I like to tell people:
1. Mentally prepare yourself to pull
2. Grab the bar real freaking tight
3. Take a deep breath
4. Pack your lats//tighten your upper back. Think of pulling your shoulder blades down and back into your pockets, twisting your elbows, or even just squeezing your shoulder blades together.
5. Lower your hips just enough so that your shoulder blades are directly above the bar or slightly behind. Think of being able to draw a line STRAIGHT down from your shoulders to the bar in a side view of a video
6. Pull and pray. (Jk I think drive with my legs and pull with my shoulders up and back to keep my chest up and avoid clip 1 or 3)
TLDR: even if I suck at the deadlift, I've read a lot about it. I just suck.
#deathlift #conventional #form #coaching