Complete Deadlift Form Guide! Everything you need to know about proper deadlifting form! MoveU скачать в хорошем качестве

Complete Deadlift Form Guide! Everything you need to know about proper deadlifting form! MoveU

FIX YO' SH!T with our ForeverFix Program https://moveu.com Subscribe to this Channel Here!    / moveu   There are 6 postural checkpoints that you can apply to every movement of your life from pull-ups to deadlifts to swimming to dancing. Over the next 8 videos we will be talking about each of these checkpoints in regards to one of the most injurious exercises - the deadlift. We realize that Mike only mentioned “crossfit” in the beginning, but this is the most applicable motion in life!!! The 6 checkpoints include: 1️. Proper Foot alignment and gripping 2️. Proper glute engagement and knee alignment 3️. Neutral Pelvic position 4️. An aligned torso with an engaged core and pelvic floor 5️. Shoulder Blade Positioning is down and back 6️. Head is “retracted” (shifted back) Once you learn these checkpoints, they can literally be applied to every movement in life to reduce the chance of injury throughout the body. You need to find your neutral pelvis with a neutral spine while standing, and then maintain that positioning as you hinge over. By getting your pelvis into the proper position and engaging the core, you will prevent overuse of the lower back and actually allow the glutes to properly activate. Initiating the hinge in a deadlift and maintaining a neutral spine. This is by far one of the most difficult concepts for people to understand. Almost everyone arches or rounds their back too much, causing injuries to occur over time. You have to learn to find a happy medium or “neutral” spinal/pelvic position to protect your hips and back. This hinging technique will take weeks, months, and even years to perfect. Do the hinges slowly, patiently, and apply the them thousands of times throughout your day. Do you use your feet when you deadlift?! All the force you generate to actually lift up an object from the ground comes FROM the ground through your feet! If the toes and arch of your foot are inactive and your toes lift up during a deadlift, you are unable to produce maximal force to lift the object. Your ankles, knees, and hips will not be in proper alignment if your feet are not engaged. Actively driving the big toe into the ground will actually help to activate the glutes! If you find that your toes lift up off of the ground at any point during a squat or deadlift, then your glutes cannot fully engage. You are not maximizing your power and may be using your back! Activating your shoulder blades during a deadlift is crucial for protecting your back and producing force to lift the barbell. By pulling the blades down and away from the ears and SLIGHTLY back, you create tension through the entire torso to help transfer force from your legs/hips, through your torso, into the arms, and into whatever object you are lifting. Do you deadlift with your back or your glutes and hammies? By keeping the stick in contact with your nose, chest/belly, and pubic bone, it forces you to have to stand up using your glutes and hamstrings instead of your lower back. Use a broomstick, PVC pipe, stickmobility stick, Bamboo shoot, golf club, etc. . Learning to do these movements properly without feedback is the ultimate goal. Remember, we hinge about 3500x/day to some degree. Whether it is a tiny lean over the counter or a full deadlift to pick up your kid, you are hinging!