Deadlifts

The deadlift is a simple movement, but brutally hard and therefor can hinder your future progress if improperly done. Almost all major sports from golf to MMA bouts, puts great stress on the lower back and thus dealifts builds strength of the lumbar muscles. Deadlifts should be an essential part of are everyones exercise programme and it is an important assistance to the squat.
Preparation:
Ensure that you hinge well from the hips, keeps the knees slightly bent, and maintains good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement:
This movement involves an deadlift with a hand grip that is approximately 20 cm (centimeters) wider that shoulder width (a hook grip may be used)
Begin with light weight as technique is crucial (approx. 30% of deadlift weight)
Grip the bar and point the elbows away from each other
Keeping the gaze towards the horizon, the intent is to hinge at the hips (keeping the knees slightly bent) and bow forward at the waist keeping the back flat
Keep bar close to body to improve mechanical leverage
Once in a flexed position, only decent as far as you can maintain a flat position in the spine if you start rounding the back the range of motion (ROM) and / or the weight may be to much
Reverse the action by driving the head up towards the ceiling (NEVER LEAN BACK) and pushing the floor down with the feet (as shown)
Lower under control and repeat

Category:

Sports

Tags:

• RAWFIT
• Deadlifts
• Barbell Training
• Home training
• underground training

[RAWFITUK]

The change of the hands is due to grip... It is sometimes a little physiological but it helps me with the lifts. That was a 140kg + the bar...

[yayotje]

why do you change your hands?

like 3:07 and 3:21