Technique Breakdown:
I find that focusing on the setup pays off despite looking deceptively simple. Start with
your shoulders above the hips and hips above the knees, then on the lift make sure
your shoulders and hips rise at the same rate instead of letting those hips shoot up first.
When lowering down, remember to unlock the hips back first, then once the bar passes
your knees you can bend at the knees to complete the controlled lowering of the deadlift
back to the floor. This will continue to load the back, instead of an awkward squatty
descent like those awful “work safety videos” show. People taught to be afraid of their
weak and painful back are the ones who lift that way. Be better than that.
Overview
Actually Move Your Back in Training!
Loading your back through multiple planes of motion, both cardinal planes and
combined directions, will create a more resilient spine and supporting back muscles.
Plus it keeps training interesting and full of variety instead of the same three bodyweight
drills done to death for years. I like to pick 2-3 movements to do 2x weekly for anywhere
between 2-3 sets of 8-15 repetitions, shooting to either increase reps or to load up
weekly a little bit more. Check out my two personal favorites below.
Jefferson Curls
Back Extensions
Generate Tension With Your Lats and Bracing
The big crucial piece that separates novice and intermediate lifters from advanced lifters
is the skilled practice of generating tension to maximize your individual leverage against
the bar.
For bracing, you need to regularly practice this skill to unlock your full lifting potential.
My go-to cue is to picture taking a deep breath that fills up a 360 degree belt (or a real
lifting belt!) while striving to maintain that brace throughout the lift.
Space is weakness, and your number one friend in this battle is your lats. A few good
cues here: squeeze your armpits like someone’s trying to tickle you, don’t let a dollar bill
be pulled from between your armpits, or you can attach a band attached to a rig in front
of you and have try to pull the bar forward while you fight to keep that bar as close to
your legs as possible.
Lat Corrective
Seeing some changes but still want a more individualized approach to your rehab? If
you want to learn how to take control with some expert guidance and treatments to
optimize your performance and longevity, then that’s exactly what we provide at Zenith
Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free
phone consultation and come in for an evaluation!