The Deadlift is another big fundamental movement and differs from the squat in that is it a hinge movement. This means that instead of moving the hips mostly downwards, we shift them back, causing the spine to hinge forward at the hips. CrossFit Seminar Staff member James Hobart demonstrates the deadlift in the accompanying video. The Deadlift has the advantage of really working the posterior chain i..e. the muscles at the back of your body (think spinal support muscles, hamstrings, glutes). Spend a little time getting the setup of this movement correct and from there, all it requires if for you to stand up! Over the coming weeks we look at some other hip hinge movements, culminating in an explosive power form of hip hinge, the kettlebell swing.
Points Of Performance
- Stand on feet with hip-width apart
- Position both hands on each side of the hips
- Full grip on the bar
- Position shoulders slightly in front of the bar
- Lumbar curve maintained
- Hips and shoulders rise at the same rate
- Bar moves up and down over the middle of both feet
- Heels down
- Complete at full hip and knee extension