Build Your Deadlift
The deadlift is one of my favorite exercises simply due to the amount of weight a person is able to move by using all muscle groups. Reading an article by Dave Tate entitled ‘ 10 Deadlift Tips You Need To Know’, he covers the following:
1. Starting with the hips to low
2. Where to look when you pull
3. Dimel deadlifts
4. Dumbbell holds
5. Binder Clips
6. Multiple rep deadlifts
7. Not pulling the bar back
8. Shin placement
9. Pulling with big air
10. Rounding the lower back when deadlifting
When researching the big three lifts (Bench, Squat, Deadlift), it becomes blatantly apparent the direct correlation of posterior chain strength and the lift being completed with proper form. Dave’s article is no different as he points out hamstring, glute, and hip strength importance. You can read the full article here: https://www.elitefts.com/coaching-logs/10-deadlift-tips-you-need-to-know/
I have often struggled with back issues and knee pain. When I started the Conjugate (Westside Barbell) training method this year, I figured my knees would hurt worse. The opposite occurred. I was forced to analyze where I am weak at and address the issues. My glute activation was terrible, hips were weak, and hamstrings were severely undersized (quad dominant). Loui Simmons states in his book ‘Book Of Methods’, “All lifters should do at least 2-10 extra workouts per week.” Keep in mind those are on top of your normal regimen, but can have a duration of 20minutes. Implementing this ideology has helped immensely. I use the extra workout to address my weak areas (neck, calves, glutes, hamstrings), but also to increase recovery (stretching, rolling out, cupping, lacrosse ball massage, or icing). Something that impacted me the most is perhaps differentiating between “This hurts (pain)” and “This hurts (because it weak)”. Becoming self-aware will serve you well.
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Until next time Iron Made Community.
“Remember that just when your body has figured out all the answers, you have to change the questions” – Loui Simmons
Many Blessings,
Kevin Byers