Deadlift On the Minute

IMG_3939CrossFit WOD: On the Minute x 10 minutes: 3 Deadlifts 3 Lateral Barbell Burpees *You choose the starting weight, and add 5-10lbs every 2 minutes.  Recommend aiming for about 85-87% 1RM for final lifts.

Cashout 3 Supersets, resting as needed between: 25 AbMat Sit-Ups IMG_394025 Hip Extensions 25 Band Pull-Aparts 25s L-Sit Hold 25 Banded Good Mornings

Strength Focus:

Find a 1 rep max Bench Press

IMG_3933 IMG_3921 Great to have Allen visit from CF Maui Extreme!  Allen was a 2014 and 2015 Games athlete!

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Bar Path: vertical line over your mid-foot when looking from the side
Barbell: on the floor, over your mid-foot, at the start of each rep
Stance: heels hip-width apart, narrower than on the Squat
Feet: whole foot flat on the floor, toes turned out about 15°.
Grip: narrow, about shoulder-width apart, with the bar close to fingers.
Arms: vertical when looking from the front, slightly back from the side.
Elbows: locked before and during the pull, until lockout. Never bent.
Chest: up to avoid back rounding. Shoulder-blades activated in tension against the pull.
Shoulders: in front of the bar from the side view, relax your shoulders and traps.
Shoulder-blades: over your mid-foot when looking from the side.
Head: inline with the rest of your spine, don’t look up, look out about 4-5'.
Lower Back: neutral, with a slight natural arch. But no rounding or excess arching . Hips: setup looks like a triangle, hips higher than parallel. Don’t Squat your Deadlift.
Setup: bar over mid-foot, shoulder-blades over bar, straight line from head to lower back.
Breathing: take a big breath at the bottom, hold it at the top, exhale then inhale at the bottom.
Pulling: don’t jerk the bar off the floor, pull slowly while dragging the bar up your shins.
Lowering: hips back first, bend your legs once the bar passes your knees.
Between Reps: don’t bounce, rest a second, lift your chest, breathe, pull again.
Lockout: lock your hips and knees. Don’t lean back at the top.

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 Bad Form Causes Injury. All exercises have a higher risk of injury if you use bad form. If you Deadlift with your lower back rounded, you’re more likely to hurt yourself. Rounding your back compresses the front part of your spinal discs. This can result in back pain and herniated discs. Deadlifts don’t cause lower back injuries. Deadlifts with bad form do. The safest way to lift is always with a neutral lower back.

Belts Aren’t Bullet-proof. Belts don’t stop injuries from bad form. Lower back rounding or excess arching puts your spine at risk. Don’t wear a belt because your back hurts from lifting with bad form. If you get hurt with the belt, the injury will be worse because of the higher weights and the false sense of security. Master proper form first. Deadlift with belt to lift more weight. But never wear one to make up for bad form.

The Key: Lower Back Neutral. Keep the natural arch in your lower back when you Deadlift. Don’t let it round or you’ll compress the front part of your spinal discs. Don’t hyper-extend your lower back either or you’ll squeeze the back part. Excess rounding or arching during heavy Deadlifts will result in spinal injuries like herniated discs. Deadlift with your lower back neutral to keep it safe from injuries.

Good Form Is Strong Back. Gravity wants to bend your back when you Deadlift heavy. To keep it neutral, the muscles around your spine must work hard. The heavier the weight you Deadlift, the stronger your “core muscles” become. This gives your spine more protection and support. Add the vertical compression which increases bone density. Deadlifting with good form turns a weak lower back strong.

Good Form Is Less injuries In Daily Life. Most back injuries happen outside the gym. Yard work with straight legs and a bent back isn’t safe. You must bend through your knees with your lower back neutral. This becomes automatic if you Deadlift with proper form each week. It also becomes easier because stronger legs from Deadlifts reduces the effort to bend them. Better form means less injuries in daily life.