Post on 16-Dec-2015
Introduction1. What is a “deadlift”?
A biomechanically efficient method of lifting heavy objects off the floor.
2. Why should everyone learn how to deadlift? EVERYONE picks things up off the floor…
3. The deadlift utilizes Hip Extension from a Half Squat position…
Hip Extension
Hip extension is used in functional movements such as walking, jogging, sprinting, jumping, standing up, stepping up stairs, lunging, lifting objects up off the floor, etc.
Joint Actions and Prime Movers1. Hip Extension:
Prime Mover: Gluteus Maximums
Synergist Muscles: Hamstrings Adductor Magnus
2. Knee Extension:Prime Movers: Quadriceps
muscles
Glute
Max
HamstringQuadriceps
Joint Actions & Prime Movers continued..Back & Trunk Isometric
ContractionPrime Movers:
Erector Spinae Group, Latisimus Dorsi, Trapezius, Rhomboid Major, Obliques, & Abdominals
Humerus Extension (Keeping the bar close to the body)
Prime Movers: Posterior Deltoid & Triceps
Executing the Deadlift1. Stand with shins 1-1.5” away from bar, feet 8-
12” apart2. Grab the bar just outside the shins with
Overhand Grip3. Bend your knees until they touch the bar (The
bar does NOT move!)4. Bring your shins to the bar
Executing the Deadlift continued…5. Chest up & eyes looking at ground 12-15 feet away (cueing Neutral Spine!)6. Arms Straight7. Take a big breath, shift weight to heels, & Pull the bar upward8. Then Lower to the ground
Breaking Down the PullTake a deep breath Get your weight back off your toesBegin dragging the bar up your legs (keep in
contact)Back angle shouldn’t change for the first few
inches off the groundKnee and Hip then extend simultaneously
At top just lift your chest
Deadlift Pull video
Deadlift Checklist1. Bar Over The Foot2. Shins to the bar3. Chest Up4. Arms Straight5. Back Tight6. Keep the Bar Close (In contact w/body at
all times)
Pick it Up! Put It Down!!!!!!
EquipmentShoesStraps(optional)
BarbellBelts (optional)
Pants/Long Socks(to decrease irritation of bar rubbing shins)
Deadlift Variations1. Kettle bell Deadlift2. Romanian Deadlift (RDL)3. Elevated Deadlift (on box)4. Conventional Deadlift5.Trapbar Deadlift6. Sumo Deadlift
Kettle bell
RDL
Elevated
Conventional
Trapbar
Sumo
Click arrows to jump to specific slides
Kettle bell Deadlift
Great For Beginners!Purpose: Teach the basic motor pattern,
including a neutral spine and the hip hinge motion.
Romanian Deadlift
Purpose: Teach Hip HingeFocuses on activating hipsCoaching Cues: Knees behind shoelaces, chest
up, No slack
Elevated Deadlift
Purpose: Teach the lift to those with limited mobility/Range of motion
Great for beginners to perfect from
Conventional Deadlift
• The most popular form• Your Feet should be shoulder with apart• Keep the bar in contact with your body!
Sumo Deadlift
• Stance is much wider• Less stress on your lower back• More activation of your legs• Shorter distance for the bar to travel
Trap Bar Deadlifts
• Uses the trapbar• Totally activates the lower body• Less focus on your lower back• Strengthens hip extension• Similar to a back squat
Pick it up and Put it Down!Deadlifts are a great total body exerciseDeadlifts can improve posture and stabilityHelp you build strength and powerThey are Not just for athletesBuilds functional strength and strengthens
hip extension!