 Hey everybody, we're talking about deadlifting safely without hurting your back and today I want to give you the the major target for every new deadlifter to kind of shoot for and that is I want you to find and feel your hamstring muscles and Maybe your glutes a little bit, but I talked more about hamstrings. Why is this so? The pelvic bones have these two little sit bones here, and that's where your hamstrings Connect to so your hamstrings are kind of like rudders On a boat that steer the ship of your hips Okay, and I can tug on one tug on the other and it determines the alignment of my hip bones not only that With where they're connected down here at the bottom of my butt as I'm bent over if they pull down It pulls me up and so it's the primary mover of a large portion of the deadlift especially this bottom half of this deadlift Third kind of concomitant with those things is that if I don't have them the only things that can help are my back Muscles, okay. There's a bunch of a bunch of muscles there I like spaghetti ilio costalis longissimus spinalis. Oh, it's I like spaghetti. Yeah, like that, right? So you don't need to know those but you do need to know that they can turn on when the hamstrings don't turn on So the goal here is to find and feel the hamstrings First you have to be able to feel them at the knee position So I start everyone with a Romanian deadlift when they're having trouble finding and feeling their hamstrings Usually I am stopping people at the knee if you're really flexible You might be able to go to the knee and not feel a damn thing and that's kind of where I'm at usually So I might let you go a little bit further and then I'm like, oh, yeah, I feel that okay now You feel that good hang on do it while you come back up and that's generally the hard part Oftentimes when people are messing the come back up portion of this They're thinking too much about lifting the weight up and not enough about pushing themselves into the ground What I mean by that is if I try to lift the weight up I'm thinking about what my head is doing and I lead with my shoulders and that turns my back on so instead If I have my stretch back here, I'm pushing through my heels the whole time If I lift with my shoulders my knees bend forward my weight shifts forward on my toes I don't want that. I want to stay back on my heels. So go slow. Keep your weight on your heels. Good. That's much better Outside of all of that just general hamstring training is going to be good for you So I might lay you down. I might get little plates or little sliders under your feet I might say I want you to show me a hip lift here. Okay, good Do you feel your hamstrings turn on they'll say no or yes if they've been with me for a while I'll say, okay exhale and Tuck again. Do you feel your back in the ground? No, okay. Try again push into my hand back here Okay, now I know what you're talking about. Yeah, I feel my hamstrings. Okay, so now we've got some hamstrings that step one You have to get it here first Then if I do have those sliders I can do little hamstring curls I can straighten my legs all the way out like this and then I can pull them back in like this and I can do a couple reps. I can do 20 reps I can do as many as I think this person is able to do I usually like to do stuff like this slowly so that the fatigue builds up so that you feel the burn but that's a good way to train especially Knee dominant hamstring movements, but even with the setup here You're getting the hip dominant portion of this because you're learning how to position your pelvic bones My mic fell out So those are the big things I'm I'm okay with even doing something like that Before you deadlift if it's going to help you feel your hamstrings So if you really you do this or maybe not even the hamstring slider But maybe just the hip bridge and you get a lot of really good glute like glutes fits in the hamstring family with me So I'm okay with that and I might give you that before you do your deadlift to pre fatigue it so that you become aware of it general cues Basic things that I'm doing is everybody gets the target. Everyone's hears me say do you feel your hamstrings good If you do anything that makes you feel them more Keep doing that. I want you to keep going try to make your legs burn Try to make your hamstrings burn. Okay. I want you to feel that stretch in your hamstrings Again, everyone is searching for this Find and feel your hamstrings and that's the basic Rule that most people need to hear