Crossfit Level 1 - DEADLIFT - Nine Foundational Movements (Movement Guide) Flashcards
The deadlift is the foundation to what?
All pulling lifts.
What is the setup for the DEADLIFT?
-hip to shoulder width stance
-hands just outside hips
-eyes on horizon
-full grip on bar
-shoulders slightly in front of or over bar
-arms straight and in contact with the shins
What is the execution of the deadlift?
-lumbar curve maintained
-hips and shoulder rise at the same rate until the bar passes the knee
-hips then open
-bar moves over the middle of the foot
-heels down
What is the finish of the DEADLIFT?
-complete at full hip and knee extension
What fault is displayed here?
-loss of lumbar curve due to flexion of the spine
What corrections can you give to the fault (loss of lumbar curve) displayed here?
Corrections:
* abort current lift and decrease the load to where the lumbar curve can be maintainted
* at a lower weight, cue the athlete to “lift the chest” and do not relent
What fault is displayed here?
Weight on, or shifting, to toes.
What correction can be made to the fault (shifting on toes) displayed here?
Have the athlete pull the hips back and settle on the heels. Have him or her focus on dirving through the heels.
What fault is displayed here?
Shoulders behind bar in set up.
What correction could you give to the fault (shoulder behind bar in set up) displayed here?
Raise the hips to move the shoulders over, or slightly in front of, the bar.
What fault is displayed here?
Hips to high in setup.
What correction can be given to fault (hips to high in setup) displayed here?
Lower the hips to move the shoulders over, or slightly in front of, the bar.
What fault is displayed here?
Hips to not move back in descent.
What correction can be given to the fault (hips don’t move back on descent) displayed here?
Cue the athlete to initiate the return by pushing the hips back and delaying the knee bend until the bar passes below the knees.
What fault is displayed here?
Bar loses contact with legs.
What correction can be given to the fault (bar loses contact with legs) displayed here?
- cue “pull the bar into your legs the whole time”
- Use tactile cue to help engage the upper back
What fault is displayed here?
Hips rise before chest.
What corrections can be given to the fault (hips rise before chest) displayed here?
- cue “lift your chest more aggressively
- give a tactile cue at the hips and shoulders so they rise in unison
What fault is displayed here?
Shoulders rise without hips. Bar travel around the knees instead of straight up.
What corrections could be given to the fault (shoulders rise without hips) displayed here?
- Cue “push the knees back as your chest rises”
- be sure the athlete is setup correctly and that the hips are not too low
- give a tactile cue at the hips and shoudlers so they rise in unison
