Real Life Deadlifting Scenarios

By: Coach Marianne

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A sound hip hinge is important not only in fitness and athletics but also for functional daily life. The hip is our biggest, strongest, most powerful joint. A proper hip hinge entails moving the hips backwards in space in order to load them maximally for whatever exercise we might be doing. Who doesn’t love standing up a heavy deadlift?  Think about how many times you pick up a bag of groceries off the floor. 🍎 How do you maneuver your body safely when you are helping a friend move furniture? 🛋

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The hinge can be difficult to execute correctly - sometimes, without having the requisite body and spatial awareness, it’s hard to isolate a movement at a certain joint.

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💭 Here are some cues or analogies to think about on your next deadlift day that might resonate with you.

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  1. Get in this classic athletic stance, as shown above - “waiting in the outfield”. Hips are back, chest is proud, shoulders retracted, there is tension throughout the body. Channel your inner baseball player when you deadlift ⚾️

  2. Keep your chin tucked! This keeps your entire spine neutral, from the top of the head to the bottom of the tailbone. Look on the ground 6 feet in front of you versus looking up.

  3. Imagine someone is standing behind you trying to tickle you under the arms - fight hard to hide your armpits! Your shoulders should be set slightly in front of the bar to begin with, so this will help pull your shoulders back and create tension in the lats, helping with a strong, braced upper body.

  4. Imagine there is a rope around your waist and someone is holding onto the other end pulling you backward - your body will bend at the hip joint first.

  5. Picture yourself holding a heavy box in front of your chest but you need to close the car door. You shoot your bottom back to push the door shut while keeping your chest up - this also helps reinforce the notion of leading with the hips first in the hinge.

  6. Consider the diagrams pictured above - both are variations of pulley systems lifting up weight. 🏗 Whatever you do, don’t be the fishing rod! 🎣 We want tight, taught, tense, straight lines when moving external load to be safe, to avoid injury and to be efficient.

Meet Our Members | Nikolai Gourianov

Meet Our Members | Nikolai Gourianov

Meet the members of our great community.

Nikolai is a knowledgeable and worldly athlete, one who works diligently and thoughtfully about his goals and training. His fitness is a undeniable testament to this. Even though he boasts a weight-to-strength ratio that is likely the envy of many of his peers (his coach included), Nik is not one to boast. In fact, I can scarce think of a humbler athlete. He comes willing the learn and wanting to work, allowing not an iota of ego to interfere with his training. Class to class, I’m continually impressed by his commitment and work ethic.  —Coach Kris

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