Lamar Brown Adult Trainers Introduction 1. What is a “deadlift”? A biomechanically efficient method of lifting heavy objects off the floor. 2. Why should.

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Presentation transcript:

Lamar Brown Adult Trainers

Introduction 1. 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 Movers 1. Hip Extension: Prime Mover: Gluteus Maximums Synergist Muscles: Hamstrings Adductor Magnus 2. Knee Extension: Prime Movers: Quadriceps muscles Glute Max Hamstring Quadriceps

Joint Actions & Prime Movers continued.. Back & Trunk Isometric Contraction Prime 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 Deadlift 1. Stand with shins 1-1.5” away from bar, feet 8-12” apart 2. Grab the bar just outside the shins with Overhand Grip 3. 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 feet away (cueing Neutral Spine!) 6. Arms Straight 7. Take a big breath, shift weight to heels, & Pull the bar upward 8. Then Lower to the ground

Breaking Down the Pull Take a deep breath Get your weight back off your toes Begin dragging the bar up your legs (keep in contact) Back angle shouldn’t change for the first few inches off the ground Knee and Hip then extend simultaneously At top just lift your chest Deadlift Pull video Deadlift Pull video

Deadlift Checklist 1. Bar Over The Foot 2. Shins to the bar 3. Chest Up 4. Arms Straight 5. Back Tight 6. Keep the Bar Close (In contact w/body at all times) Pick it Up! Put It Down!!!!!!

Gripping the Bar Double Overhand Grip Alternating Grip Hook Grip Are Straps Ok? YES!!!

Equipment Shoes Straps (optional) Barbell Belts (optional) Pants/Long Socks (to decrease irritation of bar rubbing shins)

Deadlift Variations 1. Kettle bell Deadlift 2. Romanian Deadlift (RDL) 3. Elevated Deadlift (on box) 4. Conventional Deadlift 5.Trapbar Deadlift 6. 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 Hinge Focuses on activating hips Coaching 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 exercise Deadlifts can improve posture and stability Help you build strength and power They are Not just for athletes Builds functional strength and strengthens hip extension!

Lift Safe and Be Strong!