COACHING THE DEADLIFT – FUNCTIONAL AND TECHNICAL REQUIREMENTS

Hi, Guys! Today, we’re delving into the nuances of coaching the deadlift and dissecting its technical requirements.

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Common Mistakes and Technical Essentials: A Deep Dive

Starting with setup, we aim to position the barbell over the midfoot, ensuring optimal leverage. The spine of the scapula should align over the barbell for a strong foundation. Mistake one: avoid squeezing the shoulder blades together. Instead, think of breaking the bar to create tension, like my friend Alex Babin used to say: put the scapula in the back pocket.

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Overarching the Lower Back: Finding the Balance

Mistake two involves overextending the lower back. While we want an arch, excessive extension is counterproductive. Strike a balance, maintaining active lumbar extensors and anterior core stability for a rigid lever.

Hips Lifting First: The Setup Matters

Mistake three – hips lifting prematurely. Ensure the barbell is over midfoot and the spine of the scapula is correctly positioned. If hips rise first, it might be a setup issue or lack of torso tension. Correct this with strategic exercises.

Lack of Tension through the Lower Body: Ground Connection

Lastly, mistake four – not creating enough tension through the lower body. Claw into the ground, promote external rotation at the feet, and engage those glutes for a powerful lift.

Strategic Variations for Improvement

To strengthen deadlift performance and address these issues, consider two variations:

Snatch Grip Deadlift: Promoting Fluid Movement

Embrace the wide grip challenge, which curtails the impulse to hoist the hips prematurely. This variation encourages a synchronized elevation, fostering a smoother and more controlled deadlift.

Sweeping Deadlift: Building Torso Rigidity

Utilizing a resistance band attached to the barbell, the sweeping deadlift enforces lat engagement, maintaining a rigid torso. The band pulls the barbell forward, necessitating continuous tension through the lats.

In mastering the deadlift, proper setup is the linchpin. While individual proportions may vary, the key is aligning the barbell over midfoot and the scapula over the bar.

Addressing common mistakes and incorporating strategic variations can elevate your deadlift game.