Monday, March 18, 2019

6 Rounds
10 Deadlift
20 D Ball Weighted Lunge
40 DUs / 300m Row
Rest

View this post on Instagram

Do you jerk the bar off the ground when deadlifting? This quick pull off the ground can often place excessive force on the smaller structures of the spine and lead to back injury. The quick movement can also place excessive stress on the bicep tendon of the arm if using a mixed grip like the lifter here.? . This week I teamed up with powerlifting coach Boris Sheiko (@Borissheiko) to help you fix this technique fault. Borris teaches that jerking the bar from the ground is often a problem seen with athletes fail to create sufficient stability and tension in their body before starting their pull which can lead to a loss of control over the barbell and potential injury. While some elite atheltes can get away with this fast movement, many cannot.?? . Instead, as you bend down to pick up the bar, pre-load the muscles of your back (like your big lat muscles) along with your glutes and hamstrings. Take a big breath and brace your core as if you’re about to get punched in the stomach to increase your intra-abdominal cavity pressure to stabilize your spine – then start your pull smoothly. Boris Sheiko coaches his athletes that the barbell should only be accelerated after starting with a smooth and controlled pull from the floor.? . Notice the difference in stability during the first few inches of the lift between the two examples. By increasing tension throughout your entire body prior to moving the bar you neurologically prime your body to move efficiently and safely.??????? . Thank you to Boris Sheiko @Borissheiko for helping put together this post and to @3d4Medical with their app Complete Anatomy for the visual of the body.?? _______________________________________ This is the 149th #SquatUclub eligible post. Remember everyday – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

A post shared by Squat University (@squat_university) on