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I was finishing my work out and setting out for live coaching call and that I have this afternoon that I thought about to film this information for people because it's something that I saw, I don't know how many times this week in technique videos that people sent me, so it's obviously an issue that people are having and I'm sure other people are having it and not sending me technique videos. So, I don't know they're having it, so I'd thought I'd make the video and address it. Hopefully, it can help out more than one person.
What I want to talk about is your deadlifts set-up and the mindset that you're using when you're going into deadlifting. That mindset being, of course when people have a bar in their hands, automatically the thought is you're lifting, you're pulling with your upper body. Your back, you should be focusing more on keeping it rigid and tight, engaging your lats and then, the fact that your back goes to vertical is not because of you pulling with your back, lifting with your back. It's the shifts coming through and the back being tight because the back is tight and the lats are engaged. I'll show it at the end of the video. I'm gonna do just a regular deadlift with some weight on it just to show what I mean about engaging the lats because a lot of people don't do that and doesn't allow their back to stay as rigid as they need. So, once your body is in that position, it's about pushing with your legs. Pushing, pushing, pushing, pushing, and this, stands up because of your legs not because of what you're doing with your back. So, another thing that can make people set up or something that people setting up that's starting them off wrong from right from the start they don't have the chance of doing it right is whether they've been told less or they came through it themselves. And, I'm sure that have been told that but it's wrong because when you set-up, I'm doing it back here away from the bar so that you can actually see. But if the bar was touching my shins and then you bend over, and your shins are completely straight here while your shoulders are gonna be about the same height as your hips. And, because your shins are already straight, you cannot effectively push into the floor. The bar needs to be a couple of inches away, depending on the person. So that when you come down, when you come down, if you have the bar in your hand, you come down, this is how far I can push my hips back. So, anything from here down to the bar needs to be knee flexion. If it's not, you're not gonna be up to push the bar through the ground with your quat.
When people are complaining of lower back pain from deadlifts, I'm sure, the way you're doing deadlifts, that hurts your back. But it's not the deadlifts that hurting your back. You're doing kind of a poor version of a Romanian deadlift to our stiff like deadlifts which is not the idea, you're probably using weight. So, before this gets too long, we need to be thinking about pushing off the ground. So, the part that I was gonna talk about with the lat engagement, it's very hard to show without a little bit of weight on the bar. But, because especially for wraps, I don't want to be the weak link. So, when I set myself up, or wrap up first here, now you can't really see it because of the plate. But, when I'm set up here, getting myself set, I'll have my shins atleast a couple of inches from the bar. But when I go to set myself to pull or a push, now my shins are touching the bar. And my shoulders have come down and back, not shrugged up and not shrugged back, trying to arc my back it's like I'm trying to put my shoulder blades in my back pockets. I go down to the bar, my shoulder blades contract or retract and my lats are engaged. Now, what I think about from that position is pushing through the floor and keeping the bar close to my body. On that lift the bar never left my shins, but my shins were not straight until I got to the bottom of my knees. Now, this is where you come through with your hips, if you're coming through with your hips from here, because your shins are straight, from here, here is your lower back and it's gonna hurt.
So, hope this little bit of advice helps you out. Send me questions about this or anything else and I'll talk to you again soon.
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• Pushing your Deadlifts...