3 training thoughts.
3 common deadlift set up issues that come up at some point every week are:
- Starting with the bar too far ahead of your legs. This puts the load through your low back way higher than it needs to be. Ideally the bar should be below your shoulder blades, not below your shoulders, there’s a big difference. 2 ways to fix this one are engaging your lats by pulling your shoulders away from your ears, and making sure you hinge from your hips and use minimal knee bend.
- Looking at the floor. This will more than likely cause you to have your hips lift faster than your shoulders, increasing the load on your back. Your eyes lead your chest, so keep your eyes forwards, I use a spot on the floor about 15 feet ahead of me, or if I’m facing a mirror, I look for the logo on the front of my Tshirt.
- Not controlling the lowering phase. Sure, sure, it’s a dead-lift not a dead-down, but the eccentric phase of the lift has a big carryover in building more back and hamstring strength as they act like the brake to slow the descent of the load. You don’t have to be super slow, but you don’t need to slam the weight down either.
There are a lot of banged up shoulders in the world, this is a great article from Dean Somerset on improving shoulder health by including some cool ideas.
Clients will recognise this squat variation, but if you haven’t tried it yet, give it a go and see how much fun it is!
2 nutrition bits
With the days getting shorter and less strong sunlight (I’m missing summer already!) your bodys ability to make its own Vitamin D is much reduced, particularly here in Scotland. Given that Vit D is essential, meaning your body cannot create it’s own without adequate amounts in your diet or from exposure to sunlight, now would be a really good time to get yourself a good supplement.
I rarely get clients to weigh themselves with any regularity. I prefer they focus on measurements, the way their clothes fit, how they feels etc. This is a great article from Nia Shanks that echoes many of my own thoughts.
1 Exercise demo
I like this combo of rfess into a single leg RDL for single leg work. There’s not much you miss using this combo!
Loading can be done in a number of ways, I’m using a working side load to help strengthen my glute medius on the working side and oblique/QL on the opposite side, since that’s where I have a weakness due to an old injury. But if you want a more stable load placement, you can use the trail leg arm to hold the DB or load up on both sides!
2-4 sets of 6-8 reps per leg.
Have a great day,