CONVENTIONAL DeaDLIFT SETUP
How wide you plant your feet in a conventional deadlift is going to vary based on your unique body. But in general, it's best to stand in the position where you can generate the most power. That is typically the width where you would be able to jump the highest in a standing vertical leap.
Your hand position should be just outside of your shins. If you grip too wide, you'll have to pull the bar a longer distance than necessary, and you can place excessive stress in places you don't want it. So keep your arms as close to your shins as you can.
Optimal starting position will be with your shins at 90 degrees to the ground and your scapula over the bar. This will ensure that you pull the bar in a straight line and generate maximum force.
Before you begin the movement, you want to take in a deep breath and brace your abdominal wall. This is going to protect your spine and enable you to generate more force.
Before you start the movement, you also want to pull the slack out of the bar by engaging your lats. Many people jerk the bar off the ground violently, but this is incorrect and unsafe. Jerking the bar off of the ground is likely to put whip into the bar, cause your lower back to round, and prevent you from keeping a straight bar path.
SUMO SETUP
Foot positioning on a sumo deadlift is more variable than on conventional, but you should set up so that your shins end up at 90 degrees when you begin to pull. An easy way to find your foot position is to look into a mirror, get into your starting position, and then play around with different foot widths. Find the one where your shins are at 90 degrees to start the movement.
On a sumo deadlift, you also have to point your toes out. How much will vary depending on your hip mobility and stance width, among other factors. If you point your toes forward, your knees will be in the way, and it'll be much harder to complete the movement. Your hand position should be a straight line down to the bar.
The rest of the setup points for sumo are very similar to conventional. You want your shins at 90 degrees to the ground and your scapula over the bar. Then you breathe and brace, engage your lats, and pull the slack out of the bar.
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EXECUTION
Many of the cues for execution of the two deadlift types are very similar. Interestingly, neither of them involves thinking about pulling the weight upward. After you've breathed in deep, braced, and pulled out the slack, initiate the movement by thinking about trying to bend the bar toward you. That will engage your lats automatically. You should feel really, really tight and tense from head to toe at this point.
After that, things are a little different.
CONVENTIONAL DEADLIFT EXECUTION
To get the weight moving in a conventional deadlift, think about pushing the floor away. It's actually quite similar to how you perform a leg press, if that helps you imagine it. You've got your thighs close to your abdominal wall, and you're pressing the weight away from you. But instead of the leg sled, think about that being the ground. You're pressing the ground away from you.
As soon as the weight leaves the ground, think about squeezing your glutes and driving your hips forward, not moving the weight up. This will enable you to keep a straight bar path and lock out more effectively.
SUMO DEADLIFT EXECUTION
Unlike in the conventional deadlift, where you want to initiate the movement by pushing the floor away from you, in a sumo deadlift you want to initiate the movement by thinking about spreading the floor apart.
Once the bar has left the ground, think about squeezing your glutes and driving your hips forward, just as you would with a conventional deadlift.
LOCKING OUT AND LOWERING
As you lock out, stand erect, but don't hyperextend your lower back. Just stand straight up and solidify your lower back.
Once you're locked out, don't just drop the weight, but don't lower it too slowly, either. Many people injure their lower backs by trying to lower the bar too slowly, which puts a lot of torque on the spine. The easiest way to lower the bar is to unlock your glutes and let your hips drive back. Then, while still holding on to the bar, let it lower to the ground in a controlled fall along the same bar path it came up.
BAR SPEED
It's worth noting that conventional and sumo deadlifts won't feel the same in terms of speed. A conventional deadlift is typically going to be very fast off the floor and slower to lock out. On the other hand, a proper sumo deadlift is slower off the floor but fast to lock out.
This means the "sticking points" of the lifts are usually different. Once you start to go heavy or think about competing you may need to change which accessory exercises you use to solve those sticking points.
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