The DEADLIFT Techniques for AthletesBy Jason Riley

Anytime you are lifting near maximal weights, the ability to stay in perfect form is going to deteriorate. Not that we can't continually coach perfect form, but the reality is that there are going to be adjustments in technique. The difference between letting the low back round and the bar moving away from the COM is much different than movement through the upper / thoracic spine to adjust for the weight of the bar and to protect the lower back.

Coaching Cues-

Depress and retract the scapula, which will set lats. Lats play a significant role in stabilizing the posterior sub-system.

Abdominal Bracing

Narrow stance so that elbows are directly outside of the knees.

Try to feel like you are spreading the floor with your feet.

Keep the chest up.

Use over/under grip when training with heavy weight.

The force goes into the ground through the heels – hips should not raise before the bar leaves the floor.

Get the hips to full extension by pushing the floor away.

Deadlift Variations-

RDL – DB SL SA (Ipsa/Contra)

RDL – Double & SL variations

Deadlift – Rack (work on weaknesses)

RDL - DB Deadlift – Trap Bar Deadlift – Elevated (Box)Deadlift - DB Deadlift - Conv / Fat

GripDeadlift – Snatch Grip

Deadlift – DB Sumo Deadlift – Sumo Deadlift – Band / ChainsRDL – DB Stiff Leg Deadlift – Step-over Deadlift – Band AssistPull Through – Cable Deadlift – Reverse /

HackDeadlift - Suitcase

Deadlift – DB Fat Grip Deadlift – SA / Fat Grip Deadlift – Pinch Grip / Land mine

Deadlift – DB Split Stance / Off-Set Loading

Deadlift – Split Stance Deadlift – Snatch Pinch Grip (grab weights, not bar)

Assistance Exercises for better deadlifts-

Sorinex Rows Pull-ups (varied grips) Bent over rows DB SA Rows / Land mine SA Rows Split Stance low cable row (45 degree torso lean) Split squat cable row Good Mornings / Band & Bar / Safety Bar Reverse Hypers Seated Kettlebell Deadlift GHR Back Extensions – Band & DB Supine Hip Bridge – Barbell Supine Hip Bridge – SL (shoulders on bench) Quadruped Hip Extension – manual / Band Resistance

*** Change tempo’s to work on different TUT and weak areas(1311 / 1130 / 3021…)

Prehabilitation Exercises that will assist back positions-

Quadruped thoracic rotations PB Thoracic lunge rotations Int / Ext hip x-over Side lying thoracic rotations – Foam Roll Prone Y, T, W’s Side external rotations Trap 3 Y Raise Trap 3 T Raise

Program Examples for Technique-

1. 10-15 sets of 1a. Rest: 1 minuteb. Intensity: 70-80% 1RMc. Variations:

i. Reduce rest intervals by 10 seconds each weekii. Add 1-2 reps each week

iii. Change stimulus after 3 weeks

2. Cluster Sets – 2-4 sets of 5 (Each set is 5 singles with 10-15sec rest between)a. Rest: 3 minutesb. Intensity: 50-70% 1RM

3. Paused Deadlifts.

4. Speed Deadlifts (only if can do at least 1.5x’s BW)a. 6-12 sets of 1-3 reps @30-70% 1RMb. Power output peaks at 30-40%c. Force peaks with heavier loads

PRESENTED BY CORE ELEMENTZwww.coreelementz.com