WOD/BLOG 12 / 17 / 13

17 Dec

em>Tuesday December, 17 2013Deadlifts-1




Why did the deadlift get a bad rap? Believe it or not, it used to be called the health lift…

Nobody said the deadlift has to be done with weight, however it is one of the most fundamental movements that we do in every day life (others include squatting, twisting, pushing and pulling). When you bend over to pick something off the ground, you might have done a deadlift and not even have known it. The problems usually arise when one does not carry the understanding of the series of events that need to take place for a successful deadlift, or they have a movement or range of motion issue that prevents them from executing it properly. Most people get into trouble with low back pain from flexion (rounding of the lumbar and likely thoracic spine too).
The way to do a deadlift properly is by:
1) maintaining a neutral spine
2) fill the belly full of air to stabilize the trunk
3) keep the weight in the heels and visualize pushing the floor away
4) never look down, always look straight ahead (find a point straight ahead and stay fixed until the lift is complete)
5) Initiate the movement by squeezing the glutes hard as you keep your butt down and chest proud. Hips should not be level or higher than the chest (EVER!)
One should practice the movement with light weight, making sure to keep these things in mind. If any excesive rounding takes place, drop the weight and keep practicing. And, if you’re not sure how to perform the deadlift or any exercise properly, always ask one of your PHIT coach’s. And as always, listen to your body. If it doesn’t feel right, don’t do it. Trust your instincts first!

“Lock–Out Partials”

Off of a Box

2-reps EMOM = 10 Min


“Ladder Climb” 10 Min AMRAP

Dead Lift RX=225/155
Bar-Over Burpees
Box Hop RX=30/24

Starting with 1 rep of each movement, moving to
2 reps, then 3, then 4, and so on..

for 10 Min

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