Leg Training
Diesel Crew – How to Deadlift the Proper Way – Without Wrecking Your Back
The guys over at the Diesel Crew just made a great video on how to conventional deadlift the proper way so you don’t hurt your back. Here is is:
ORIGINAL POST
http://www.dieselcrew.com/how-to-dead…
How to Conventional Deadlift
1. Setup with your feet shoulder width or slightly wider than shoulder width apart
2. Toes can be straight ahead or turned outward
3. Shins should be approximately 4-6″ AWAY from the bar
4. Grab the bar with a double overhand grip (until the weight gets too heavy)
5. Legs will be straight
6. Take a big breath and force your abdominals outward and hold
7. Drop your hips as your knees shift forward toward the bar
8. Create tension in your upper back and lats by squeezing your armpits and pulling your arms downward
9. Drive the floor away, keeping the bar against your body all the way to lockout
10. Once bar gets to your knees finish the lockout with a powerful glute contraction, finish in a straight line
11. Move hips backward, keeping the glutes and hamstrings on tension
12. The bar will move downward and once the bar reaches the knees, drop straight downward back to the floor
13. REPEAT
Strength Exercise Library – Band Lowerbody Warmup
This is the typical lowerbody warm up we use at the gym with the band. We just try to hit every muscle group and movement we can paying special attention to the muscles around the hip and knee joints, making sure they are ready for the upcoming workout.
Squats
Good Morning
Deadlift
Good Morning with Iron Cross Hold (thanks Smitty from the Diesel Crew http://dieselcrew.com and Joe DeFranco http://defrancotraining.com)
Single Leg Good Morning/RDL
Lunge
Lying Hamstring
Ankle Flexion and Extension
X-Lateral Walks
Terminal Knee Extensions (TKE)
Strength Exercise Library – Box Squats
Feet rooted, Stay tight, Chest up, Push hips back, Think about putting only 1/3 of your body weight on the box (thanks Joe DeFranco) and drive with your hips back up.
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