Learn even more about strength & power building drills with this great tutorial series.
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Speaker: Dead lift is one of the King Daddy exercises in sports training and reason that is because you incorporate all the leg muscles along with all the upper body and torso muscularature. It is highly metabolic exercise and it has a lot of functional carry over not only in activities of daily living but primarily in sports training, if we are using hip extension, firing the quads and hamstrings, the gluts, the hip flexors every thing to perform this movement. Every activity you do from extension in running to pedaling on the bike, to a kick and swim, to jumping and any kind of exercise in sports movement incorporates these muscles and they need to be strong, they need to be fast and they need to be powerful and this is an excellent exercise to develop all of these aspects. We are going to have Reece go ahead and step up and demonstrate some of the cues that we are looking for in performing dead lift exercises. Now we are going to show you first the dead lift, lifting it off from a platform here. Reason I would like to start lot of people from this position is until they learn proper lifting technique we do not want them take it from the floor until we know that they can lift properly not so that they do not sacrifice their back in this posture. This exercise should actually help strengthen the back not compromise the back when often times people will lift rather than with the proper flat back posture they go into a rounded back and sacrifice their back. Your back is smoked or hurting or extremely sorting this exercise, you are not doing it correctly. So we are going to go ahead and start with the hand position here. Reece steps up to the bar, you going to use an under over hand position, it is going to give more power full grip keep this bar from slipping out there. When he does the lift off just like every thing he always going to have nice bend knees, nice flat back, belly button is going to drawn in from the beginning of this exercise so that same sucking of the belly button to support that lower back. It is also coordinating all the muscularature from the feet to the head. Go ahead and lift off, we are going to step back making sure we are clear of all obstructions as always. We have that nice athletic stance which is always going to be a slightly bend knee and a shoulder width or a little bit wider position with the feet there. We are going to lower the bar slowly keeping it close to our chins, coming straight back nice and strong, always want to come all the way out. Many people do not come to a full range of motion, limited range of motion that is going to hamper strength development. When he came down we notice that he has a nice flat back, eyes are forward, head is always in line with the spine, it is not kicked back, it is not looking up, that is an old school way of doing things and we are going to use proper technique not just something that we saw on a magazine that looks good. Now assuming we got uncomfortable with doing the dead lift from the platform here lifting off we are going to show you how to go ahead and lift it from floor. We are going to use that same flat back position, we are going to use that same stance, he has got that slightly bent knee, he has got his belly button drawn in, eyes are forward not hyperextended in the neck. This is that flat back we are always talking about that flat lumber curve that we want to preserve in all the lifts that we do. So we are not compromising the back using a strong lifting posture. Coming up from the floor exact same form, he has got his shoulders back activating the back musculature, the rhomboids, the rear delts, the lats and he has got his chest involved to drawing those shoulders back. So it is not hanging off the ligaments at the upper body. You can’t support the weight with a nice strong posture; it is probably too much for him, it is not about the weight it is about proper form it is about proper technique that is what we are trying to show you here.