Posts Tagged ‘deadlift’

Note: This post is courtesy of NLSP intern Andrew Murcia. Andrew graduated from Penn State with a degree in exercise science and has been with us since December of 2015 assisting with training of all of our athletes, with a little help from DJ Khaled.

 

DJ Khaled Success

 

Greetings and salutations everyone,

Andrew Murcia here and I’m channeling my inner DJ Khaled to give you some major keys to more effective and efficient deadlifting.  So read and apply these tips carefully because THEY don’t want you to lift better, so we’re going to lift better.

The theme for today’s article is all about the setup for your deadlift.  The quality of your deadlift pulls is largely determined by your set up.  Compound movements like deadlifts are all about how much leverage you can exert over the bar.  In other words, you must control the weight rather than allowing the weight to control you.  With that said, here are some major keys to remember when we deadlift.

 

MAJOR KEY’s to Remember:

1) BRACE YOUR CORE

Occasionally we will see a rounding of lower back from some athletes at varying points of the deadlift.  This results from a lack of proper core bracing. This is one of the more common issues with beginners, and can be one of the more abstract/difficult concepts to understand.

Deadlift form

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Check out my latest article published on T-Nation.com – Contrast Training for Power and Explosiveness

t-nation squat

Here’s 2 exercises you can add to your program that will increase your strength on the deadlift by strengthening your lower back, glutes, and hamstrings. Incidentally, these are the same muscles that make you run fast, so not only will you get better at deadlifting, you’ll get better at sprinting and playing sports too.

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I don’t technically train the lifter in these videos, but he helps me out a lot by taking videos and pictures for my articles, so I return the favor by putting together programs for him and coaching him on the lifts. He’s 5 months removed from major knee surgery, trying to join the Marines, and looking to get bigger and stronger. For these reasons, one of the lifts he’s been doing a lot of is the deadlift. I can’t think of many other exercises that will build overall strength quite like deadlifts will, and building glute and hip strength is a necessity for people coming back from knee surgery. Deadlifts will also help pack on muscle like nobody’s business. In the past month while following the program I made for him, his body weight has gone from 165 to 180 lbs; not a small increase by any means.

I posted a video of him deadlifting a few weeks ago, and while watching it I noticed that his lower back tension was lacking. Somehow I missed this while actually videoing the exercise, probably because I was looking at a tiny camera screen while doing so. At any rate, we made a small adjustment to his deadlifts today and his form is now much better as a result.

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