CrossFit864 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
4 rounds for time:
10 Deadlifts (165/225)
15 Burpees
200 Meter Run
His head and hair were white like wool, as white as snow, and his eyes were like blazing fire. His feet were like bronze glowing in a furnace, and his voice was like the sound of rushing waters. In his right hand he held seven stars, and out of his mouth came a sharp double-edged sword. His face was like the sun shining in all its brilliance. When I saw him, I fell at his feet as though dead. Then he placed his right hand on me and said: “Do not be afraid. I am the First and the Last. I am the Living One; I was dead, and behold I am alive for ever and ever! And I hold the keys of death and Hades.
-Revelation 1:14-18
“Our greatest battles are that with our own minds.”
-Jameson Frank
Many fear the Deadlift. Maybe it’s the name. Deadlift. Or maybe it’s the movement. I often get told it’s not healthy for the lower back.
The Deadlift is the best exercise for back strength. It teaches you to keep the lower back rigid under a load.
But yes, Deadlifts can lead to injury if not performed correctly. Here are: 7 tips for a safer Deadlift.
1. Don’t Hyperextend The Back. Hyperextending the back at lockout puts posterior stress on the lower spine. This can lead to intervertebral disk injury, like hernias. The correct way to lockout the weight is:
Lift the chest up
Pull the shoulders back
Bring hips, knees & lower back into extension simultaneously
Don’t overdo the back extension.
2. Don’t Roll The Shoulders. Rolling & shrugging the shoulders at the top is bad. You could injure your neck. Chest up, shoulders back, full extension, you’re done.
Some roll & shrug at the top to hit the traps more. Heavy Deadlifts will give you enough trap work. If you feel you need more, do Power Cleans.
3. Keep The Bar Close To Your Body. Two reasons:
The shortest distance between start & top is a straight vertical line
The closer the bar, the smaller the stress on your lower back
It’s impossible to achieve a bar path perpendicular to the floor. However you should strive for this model. How? Try this:
Use your lats to pull the bar toward your body
Start the lift from the floor with the bar touching your shins
4. Keep Your Elbows Locked. There’s no better way to get injured than by letting 200kg straighten your elbows for you.
The elbows add nothing to the lift: the weight is lifted by your knees, hips & back, not by the arms. Deadlift safely. Start the lift with the elbows locked.
5. Brace Your Abs. Your back muscles support your spine from the back, your abs from the front. Bracing the abs increases the pressure in your abdomen, which leads to increased stability. How do you use bracing to your advantage?
Set up for the Deadlift
Take a big breath
Squeeze against it
Breathe when the bar is back on the floor
Never breathe while lifting. It’s unnatural & puts more stress on the lower back.
6. Look Forward. Looking down will make the bar leave your body. As we discussed in point 3, this puts more stress on your spine. Look at a point half way up the wall facing you. This will keep your chest up & upper back tight.
7. Squeeze Your Glutes. Contrary to what many do, the Deadlift is not a pull back. Lockout occurs by extending knees, hips & back simultaneously. Think hip forward, not pulling back.
The best way to do this is, is by squeezing your glutes. This will bring them forward. If you can’t involve your glutes, try some glute activation.
Do NOT hitch – At the middle of the movement, do not jerk the bar up to achieve the final concentric phase of the movement. To get past the sticking point, keep the momentum going from the bottom of the movement, in one smooth action.
As with all exercises, a fluid motion is best to prevent a potential injury. The spine is especially susceptible to injury. Never jerk the weight. Pulling and jerking on the bar to get to full lockout is poor form and a sure way to get injured. This means that you need to work on your lockout strength.
Show up today and lift heavy.
BE STRONG!
Janice and Jay