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Don’t Squat the DL: 1/29/20

When you’re performing a deadlift, you want to learn how to Hinge at the hips, and not Squat your way down at the set up.⁣⁣
The hip hinge is a flexion or extension originating at the hips that involves a posterior weight shift. With the hip hinge, you maintain a neutral spine, bending at the hips, with your knees slightly bent. This pattern relieves stress off of the lumbar spine and can prevent many injuries:⁣⁣
1️⃣ Your hips will sit higher than parallel: less quad engagement and more hamstrings/posterior chain engagement.⁣⁣
2️⃣You’ll be able to keep your back tight which is very important in order to strengthen those core muscles of the back that we’ve seen in previous posts.⁣⁣
3️⃣your shoulders will either be in line or beyond the bar, creating a favorable leverage for you to pull off of.⁣⁣
❌Sitting too low will instead cause many consecutive problems: ⁣⁣
1️⃣Sitting too low simply won’t allow you to keep your lower back tight, making you start with a rounded lower back. Which is not always a good idea, especially when deadlifting. ⁣⁣
2️⃣You’re not doing this exercise to specifically target your quads. ⁣⁣
3️⃣Your shoulders are behind the bar, creating a NON-favorable leverage for you to pull the weight up.⁣⁣

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