Nine Essential Movements - Deadlift

Question 1

Deadlift - Teaching

Answer 1

SETUP
Hip- to shoulder-width stance
Hands just outside hips with a full grip
Shoulders over or slightly in front of the bar
Bar in contact with the shins
Arms straight
Eyes on the horizon
EXECUTION
Lumbar curve maintained
Hips and shoulders rise at the same rate until the
bar passes the knees
Hips then extend
Bar moves over the middle of the foot
Heels down
Complete at full hip and knee extension

Question 2

Deadlift - Seeing (Points of Performance)

Answer 2

Lumbar curve maintained
Weight on heels
Bar stays close to the frontal plane and body
Torso angle relatively constant during the initial pull
Demonstrate active shoulders

Question 3

Deadlift - Common Faults

Answer 3

Loss of lumbar curve in flexion
Weight in, or shifting to, the toes
Shoulders behind the bar in the setup
Hips do not move back to initiate the descent
Bar loses contact with the legs
Hips rise without the chest
Shoulders rise without the hips

Question 4

Deadlift - Corrections

Lost of lumbar curve in flexion

Answer 4

Verbal:

Tactile:

Visual: Demonstrate

Question 5

Deadlift - Corrections

Weight in, or shifting to, the toes

Answer 5

Verbal:

Tactile:

Visual: Demonstrate

Question 6

Deadlift - Corrections

Shoulders behind the bar in the setup

Answer 6

Verbal:

Tactile:

Visual: Demonstrate

Question 7

Deadlift - Corrections

Hips do not move back to initiate the descent

Answer 7

Verbal:

Tactile:

Visual: Demonstrate

Question 8

Deadlift - Corrections

Bar loses contact with the legs

Answer 8

Verbal:

Tactile:

Visual: Demonstrate

Question 9

Deadlift - Corrections

Hips rise without the chest

Answer 9

Verbal:

Tactile:

Visual: Demonstrate

Question 10

Deadlift - Corrections

Shoulders rise without the hips

Answer 10

Verbal:

Tactile:

Visual: Demonstrate