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- Bristol, United Kingdom
- Deadlifts continued from previous post...
Slow motion video to show set up between reps. In both deadlifts there are certain setup points you must address. One of the main things I see go wrong with deadlifts is people don’t take any time over setup, they walk to the bar and essentially just pick it up. This won’t be optimal for strength and you could end up with that all too common back pain.
Setup cues that I use
- Feet position wide toes out (sumo) or roughly shoulder width or slightly wider (conventional). Knees should always track with toes so for sumo they should be abducted and conventional face forwards - Mid foot under bar - roughly over shoelaces - Grip the bar either just outside of knees (conventional) or roughly shoulder width apart (sumo) - DO NOT MOVE THE BAR - from here drop into position by bending the knees and push your shins to the bar - Pull your shoulders back and down and bring your chest up - this will be your starting position. Not everyone’s starting position will look the same, this depends a lot on your structure.
- You should have a very straight line from head to butt - in order to achieve this you will need to lock your lats down. Easiest way to do this is imagine you are trying to put your shoulder blades in your back pocket and then imagine you’re trying to keep a newspaper under each armpit and squeeze. - After set up you want to take the slack out of the bar and then focus on pushing the floor away from you rather than picking the bar up. - Ideally the back will stay straight, shoulders and lats locked in tight. - The hips and chest should rise together, try and avoid shooting the hips up followed by the torso. This will put pressure on your lower back. - DO NOT SQUAT - the knees should not break with the hips like you do in a squat. Once at the top of the lift the hips should initiate the movement back followed by knee bend. - Repeat setup whereby you lock into position on every single rep.
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- Pump Gyms Northampton
- Focusing on what matters and what’s important lately and everything feels better. 😌
Find something you love and do it more. 💪🏻 Thank you @joe_wink for keeping us motivated 👊🏻
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