Exercise Technique
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Exercise Technique |
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CONVENTIONAL DEADLIFT
Purpose:
Develop muscles of the hips, legs, and back -Total-body, multi-joint exercise.Secondary Purpose: Stress the entire neuromuscular system through a synergistic summation of forces, also a transitional lift for the Power Clean.
Equipment Set-up:
Using either an 8' x 8' weightlifting platform or an adequately sized rubber floor (5' x 8' minimum), position an Olympic barbell loaded with, preferably, rubber bumper plates in the center of the lifting area.
Make sure the floor is clean, dry and free of any uneven areas. Do not allow any workout sheets, towels, drinks, or anything besides the barbell and the athlete on the lifting area.
The lifting area needs to be off limits to any traffic and free of anyone except the athlete performing the exercise.
Starting Position:
Using a hip to shoulder width stance, reach down and grip the bar on the outside of your legs.
Keep the bar over your shoe laces and close to your shins, chest high and your hips lower than your shoulders.
Position your weight on your heels. Keep your shoulder blades together and an arch in your lower back.
CSCCa - Conventional Deadlift - Starting Position from Greg Werner on Vimeo.
Push the Play button to watch the video. You can pause the video to study the notes and technique.
Procedure:
Apply force to the bar and pull the weight off the floor by driving force down through your feet and up through the bar.
Your shoulders, hips and the weight should move upward at the same rate until the bar clears your knees.
Once the bar clears your knees, extend your knees, hips and back until your body is fully upright. Push away from the floor.
Descent of the bar should follow the same path as the ascent.
CSCCa - Conventional Deadlift - Execution from Greg Werner on Vimeo.
Push the Play button to watch the video. You can pause the video to study the notes and technique.
Key Points:
Keep the bar as close to your body as possible.
The weight should be distributed across your entire foot throughout the entire exercise.
Control the movement and start with a weight that doesn't cause you to lose your balance.
Hold your breath in, so to create a tight core (increased intra-abdominal pressure) until you proceed through the sticking point and then exhale. Exhaling too early causes a loss in core stability.
Produced by Master Strength & Conditioning Coach, Greg Werner from James Madison University
Athlete in the video: Coach Lee Rowland, CSCS