Deadlift Integrity

Tips on a proper deadlift. 


Deadlift:

Major Muslces Involved
Gluteus maximes, Semimembranosus, Semitendionsus, Biceps femoris, Vastus lateralis, Vastus intermedius, Vastus medialis, Rectus femoris

Beginning Position

- Feet hip width apart,

-Feet flat in contact with weight on the heel and center of the foot & toes pointed slightly outward,

-Knees bent so hips are lower than the shoulders;

-Lumbar curve is accentuated with a lordidic curve,

-Spine is neitral. Use PVC on spine with 3 points of contact:

1. Saccrum

2. Thoracic, between shoulder blades

3. Back of skull

-Scapulas are retrated and pulled together,

-Head and neck are either neutral or slightly hyper extended,

-Chest is up and out

-Keep elbows fully extended
-Hand grip is generally pronated on the right and supinated on the left, with grip slightly wider than the shoulders,

-Trapezius relaxed and slightly stretched,

-Bar is either directly under or slightly behind the shoulders,

-Inhale and hold breath during the lift to increase interabdominal pressure (valsalva maneuver),

-If athlete have a history of heart disease, they should avoid the valsalva maneuver,

-On elevation, the hips and shoulder should rise at the same time.

-Keep the bar as close to the shins as possible

-As bar rises just above the knees, move the hips forward to moce the thighs against and the knees under the bar

-Athlete is fully extended at the top of the movement with scapular retraction.

-Athlete exhales at the top, of the movement when fully extended

-Return bar under same control to the floor,

-Athelte can also drop the bar back to the floor,

- Maintain the flat-back body position when releasing the weight to the floor.