A good old friend of mine, Aaron Chan, reached out to me today for some feedback on his Deadlifting technique. He sent me a video of his form. Heres the video of him performing the movement, followed by my critiquing points: 1.) Take off your Nike Frees, because the heel lift is greater than in the midfoot and toe area. I prefer minimalist shoes like those sold by New Balance (newbalance/103000). You could also go barefoot. Its important to keep the heels down and locked into to the ground for proper posterior chain recruitment/activation throughout the movement. A high heel left strips away at your chances of achieving this. 2.) Start by digging your feet into the ground and then rotating them (toes out slightly) to turn on your hips and create tension in them. 3.) Tuck your chin gently down toward your chest throughout the entire movement. Think of nodding yes to someone, and then only take 10% of that range of motion. Again, it should be gentle and subtle; not aggressive. 4.) Squeeze your shoulder blades down and back toward each other and pop your chest out like Superman, but dont go into excessive lumbar extension (arching). 5.) Dont sit under the bar for too long before you lift it. Step away from the bar, prep your mind, get in your zone. Once youre ready, get under the bar and create as much tension in your body as possible quickly (hit the points mentioned above), and also squeeze your core and forearms as well. Take off. #mobility101blog #deadlift #technique #learn
Posted on: Mon, 28 Jul 2014 18:44:32 +0000
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