Let's Talk About the Deadlift....

IMG_7830 WOD
3-3-3-3-3 rep sets

Rest, then:

5 rounds, each for time of:

  • Row 200m
  • 25 Wall Ball

Rest 2 minutes between each round.
(Each round should take around 2 minutes, then rest 2 min.)

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These look very different in their set and pull, but we are seeing different body types and different posture types here.  Holli keeps her back set, but one would think her upper back is rounding, where we see in Erin a very nice lumbar curve and open shoulders.  Holli has a natural kyphosis in her posture, and has a tendency toward very rounded shoulders in her normal posture.  Would I like to see her open that up? Yes, and with continued practice in pulling her shoulders back and opening up her tight pecs, that will happen, but it doesn't mean her DL is poor.  This is a great example of needing to be aware of your clients and their natural body types, as we set them up for lifts.  Holli will be stronger as she opens those shoulders up, but she does keep her back as tight and safe as Erin, does who has more open shoulders.
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Ow. Loss of mid-line stability....allowance of the bar to pull the spine out of alignment... but Justin regained and maintained in the next set.
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Casey starts with a good set, then progresses by lifting hips and opening legs too much, not lifting the chest with the opening of the hips.  This leaves the weight behind, causes him to lose his mid-line, and then has to haul the load up with his back and shoulders.  Note how little the bar has actually moved by the last photo.  The angle of the hip and the angle of the knee need to open together, the shoulders need to stay pinned back and the chest needs to stay lifted, pulling the bar from the scapula.
I would like to see both Ben, below, and Casey, above, look down more.  They are elevating their heads far too much, cranking that cervical spine.
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Ben is developing the awareness of keeping that lumbar curve maintained when setting himself up for the DL.  In the first photo, he is too high in his hips to be able to do it.  He gets better in the 2nd photo, though pulling back into his heels a bit would allow him to get more tension in his hamstrings and probably gain some more curve.  The 3rd photo shows lifting the hips up too much in the initiation of the lift, which doesn't move the bar much at all, even though his legs have traveled a fair distance.  This will place the load into being pulled by his shoulders and back, causing the bar to drift away from his shins, and pulls the midline out of alignment, as seen in the last photo.  Ben is tall and lanky, which is a body type that can often be difficult to set up in the DL.
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Let's NOT talk about the brutal met-con part of the workout we did today!  Whew!

CrossFit Educational Videos on the Deadlift:
Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Back Angle, Mark Rippetoe ...[wmv][mov]
Deadlift Cues, Pat Sherwood ...[wmv][mov]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]
Scapular Finish for Deadlift, Mark Rippetoe ...[wmv][mov]