Coaches Cue Thursday The Deadlift – Part 2 of 3 To have a good deadlift you have to be a tight arse. Now firstly, if you are offended by the song selection in the video, we can’t be friends. Now for majority of us we sit in a hip flexed position for a good part of the day. Not only does this tighten up our hip flexors, it weakens the opposing muscle group – The Glutes. over years of sitting and any form of heels in our shoes we start to develop tight flexors, weak glutes and this in turn unnecessarily loads the lower back and anteriorly (forward) tilts the pelvis. Both tight muscles and weak muscles are weak muscles. Your glute max is a power muscle. It’s what makes us sprint, jump and pick heavy things up. If it’s not firing when lifting, we are in trouble. You are also not performing near your best, either. So do this each and every time before you deadlift – or squat, actually! Use a band tied to a pole to help get your glutes engaging and firing (powerfully) whilst warming up with your deadlifts. Be sure to hinge right over so your shoulders are below your hips. You want to keep tight through your abs and lats (big back muscles) but not extended through your spine (don’t try and stand upright). You are not loading your spine so you can really focus on a strong flexed ab position. As you hinge keep a slight bend in the knee – and I mean only slight. Its important to really lengthen the glute max by hinging right over. Once you have reached your shoulders to just below your hips, fire your hips forward whilst extending your knees. I want to emphasise that you do not try and stand up. If you focus on extending both your knees and glutes than as a by-product, you will stand. If you focus on standing then you will lead with your shoulders and lose the point of the warm up. Drive the hips forward, keep your abs locked and extend your knees. Be sure to load the movement slower than your extension (when you open your hips). It’s important that that part is executed powerfully. Your glute max is a power muscle, so use it that way. Complete 3 sets of 5 between warm up sets and get those posterior muffins firing! Happy lifting
Posted on: Thu, 22 Jan 2015 10:22:57 +0000
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