So this is mainly a refresher for those people that I have critiqued and want my tips in word form. I hope these tips help both beginners and intermediate lifters.
I’ll try to make a video by end of January
Bracing/Breathing
Remember breathing through your diagram
- (when we laid on our back and had our feet on the wall)
- It should feel like doing crunches and you can take a puch from Mike Tyson in his prime!
Engaging the lats
- Imagine bending the bar around you
- Turn elbow towards your body before you pull
- Pull shoulders back and stick chest out
Engage the glutes
- Think about keeping your knees pushed out
- Load the hips by bringing them back
Footing
For conventional deadlifters
- Start with heels about 6 inches apart.
- Feet can be turned outwards (lifter’s preference)
- Screw feet into the ground
The Set Up
As you lower yourself,
- grab the bar just outside your hips
- pull slack out of the bar
The Pull/The Hip Hinge
- Look up
- Stay tight
- Think about using the barbell as a counter-weight, so “pull the bar into you”
- Pull slack out of the bar and “push the ground down”
- You do both of the last 2 bullet point at the same time
- Click HERE is an article from Bodybuilding.com where it gives more detail on the hip hinge with video
Lockout
At the top of the lift
- Do not shrug your shoulders
- Stick your chest out
- Tuck the chin
These are someĀ of my favorite videos for learning the deadlift