Could you rewrite that description of how to perform the deadlift. I printed it but lost it.
No problem. Happy to help. If you are looking for past posts, just type in the author’s name to the left and perform a search.
Great exercise! For a beginner I’ve found it easier to teach from the end of the movement or the top to the start or bottom. Follow these steps for improved jumping/sprinting: 1. Feet hip width, maybe slightly narrower than hip width. An “athletic” stance. Use the same stance as if I asked you to jump as high as you can. 2. Feet pointing straight ahead. 3. Bar against upper thighs. 4. Pronated grip with both hands shoulder width apart. 5. Retract and depress scapula. 6. Pull belly button in towards spine as hard as you can. Keep abs tight throughout ROM. 7. Tighten the glutes and rotate your pelvis so that your back is flat. No arch. No rounding of lumbar spine. 8. Slightly flex your hips and slightly flexing the knees will help get you into a good starting position. Pick a spot about 6- 8 feet in front of you to look at. This is individual depending on height. Now start the descend. Perform the movement very slowly as form can fall apart as you near the floor.
9. Push your hips out by flexing the hips. Depending on your arm length and eventually with a load, the bar may not touch the upper 2/3's of movement until it reaches the distal end of the quads. Shoulders must be over or slightly in front of the bar. 10. Hold the belly button in. Glutes tight. Keep the back flat. Scapula retracted and depressed hard. "Secure" your upper body to your pelvis as one complete lever. This is the point where you might see some tecnique changes. At this point, you should be leaning over at an approximatly a 45 degree angle. Back flat. One lever. Weight distributed evenly over both feet. Slightly posterior to the arch. This is very individual just a starting reference. 11. Flex the knees. Slide the bar down the lower leg towards the floor. Shoulders, hips and bar all move at the same speed. Shoulder and hip angle must remain unchanged. 12. Descend until the bar touches the top of ankle. Eventually with a load the ROM will be less unless you stand on a block.
A good teaching point is: On the descend, when the technique breaks down, particulary the glute,abs,flat back technique, move back up 2" to where the form was better, correct it, then start to lower the bar again. Only try this 3-5 times. Don't allow yourself to get frustrated. You'll get it with practice. Begin the ascend. 13. Abs in. Glutes tight. Back flat. Scapla retracted. 14. Contract the glutes hard! 15. Push your feet into the floor hard! 16. Slowly, and I mean slowly. Even if it takes 20 sec. Start to straighten the legs. In doing the so, your shoulders and glutes will rise at the same angle. Shoulders nor the hips must not rise first. There is no compromise here. Bothe at the same time. You will loose the effectiveness of this exercise if technique changes here. 17. Around knee height, again, purely individual, bring the hips forward. The back is still flat. The bar leaves the thighs briefly, then touches the quads again as you near vertical. 18. Stand up 98% of the way. Don't "lock out". Keep the tension on the legs and begin again.
You can do this exercise right now! Get a broom stick, hockey stick, shovel or skinny kid brother. Let me know how you made out.