WORKING TOWARDS AN OLYMPIC DEADLIFT
So you know that there is a HUGE benefit to strength training?... and you've heard deadlifts are good?... but you have no idea where to start?!Have no fear, there is a fairly easy flow to work into a traditional Olympic Style Deadlift.Deadlift Guidelines:
- Feet are slightly wider than hip distance with toes forward
- Knees and Hips bend at the same rate
- Pressure will be 80% through your heels and 20% through the balls of your feet
- You Concentric Contraction (upward phase of movement) will be driven by the movement of your hips forward
- Depending on your level of weight, your Eccentric Contraction (lowering phase of movement) will be controlled by your body
- Always start with a lighter weight on the first trial before increasing your weight
Kettlebell DeadliftA Kettlebell Deadlift is a great way to introduce the functionality of a deadlift without the high risk of injury.Position your body directly over the top of your Kettlebell. Make sure that when setting the Kettlebell down, it does not come before or behind your feet. It will end up sitting right between the balls of your feet. Use an overhand grip while holding the horn.Kettlebell Deadlifts are great for those who are not very flexible, cannot lift the weight of a bar, have shoulder/knee issues, or are just starting off! I typically still do Kettlebell Deadlifts because I like them the best!
Trap Bar DeadliftA Trap Bar Deadlift is an awesome way to transition from the Kettlebell Deadlift without jumping straight to the Olympic Bar!Stand in the middle of the Trap Bar. Using the guidelines above, lower down with good form to grab the handles. You will have an outside grip on the bar, and will want to ensure you feel no pain in the shoulders while performing the movement.Using the Trap Bar is very effective when you have mastered the Kettlebell Deadlift and are looking to increase your weight. The best part about the Trap Bar is that you won't end up with big scuff marks on your shin from the bar! ;) The worst part about the Trap Bar (for girls especially) is that the width of the bar can be quite challenging on the upper body! But you are strong....you can do it!
Olympic Bar DeadliftTransitioning to the Olympic Bar from the Trap Bar really just has to do with when you feel ready! Once you have mastered lifting the weight of the Trap Bar (45lbs - like the Olypmic Bar) you can start working towards the traditional deadlift.Flexibility will come into play on this. I highly recommend that you use bumper plates or plywood plates to keep the height of the bar at the correct level. Especially when you are using a bar, you will want to ensure that you initiate the movement by driving the hips forward. The bar should stay on the same plane of motion the entire way up and down - which is why the bar may scrape your shins on the way up!
Deadlifts are such a powerful move and can be so beneficial! Like anything else, it is all about quality NOT quantity.I hope these tips are useful! If you have any questions, comment below!Be sure to FOLLOW me on Social Media: Facebook - Instagram - Twitter - Pinterest XO, Brittany