The deadlift largely targets and conditions the posterior chain of muscles (i.e., rhomboids, erector spinae, gluteals, biceps femoris). These muscles not only provide midline stability in sagittal plane exercises, but they also provide for the large power output demanded by the barbell and gymnastic movements in most WODs. Common points of performance are sometimes forgotten when executing movements we often do. A review of these points and simple tweaks can often help add extra pounds onto our lifts. Wednesday we will see all forms of the deadlift: traditional, sumo and sumo deadlift high pull.
- Feet about hip width with the bar over center of feet, or about 1/2 inch from shins.
- Shoulders slightly in front of bar.
- Weight in the heels
- Torso angle remains the same until you pass knees
- Bar stays close to body the entire lift