Deadlifts are a PHENOMENAL exercise … but they take a lot of preparation. You must be able to hip hinge properly, and have the mobility and stability to be in control of the movement before you load it up and go for it.
A great way to learn how to:
– Actively sit back into a hip hinge
– Brace your core
– Engage your lats
– Load and strengthen your posterior chain
And much more, is with the KETTLEBELL DEADLIFT.
Watch this video, try / practice the progression for yourself, and watch your deadlifts get better in a hurry!
– Forest Vance, MS, RKC II
*8.2.14 Update – Hybrid Barbell / Kettlebell Training now available! Details and get it HERE*
Simple Technique for a Better Deadlift
-Start with the kettlebell lined up with the arch of your feet (or the shoelaces)
-Remember- this is Hip Driven.
-If you had a wall behind you, you would drive your hips back, push your butt back to the wall, grab the bell, and stand up.
-Back’s nice and flat. There should be a straight line from your hips to your shoulders.
This is a good way to get the body mechanics down before you go to the barbell.
-This time, the bar is going to be starting right on top of your feet.
-The mechanics of this movement is different. The weight is in front of you. It’s not between your feet like it was with the kettlebell.
-Now, drive your hips back, then right at the bottom of the movement, you’re going to accelerate your shins forward just a little bit to the bar.
-Same starting position, tension in the upper body, hands aligned with the shoulders, and you’re going to drive your feet through the ground, and stand up nice and tall, not leaning back- straight up and down like a plank.
-Then, hips back, accelerate the feet forward at the bottom.