By Fabio Zonin, StrongFirst Certified Master Instructor
Last time I explained why you should consider the deadlift a “push” rather than a “pull” and taught an effective drill to teach how not to let your hips shoot up at the beginning of a rep.
Today I’m going to introduce a special lift that will teach your pelvis to ascend at the same rate as the bar. This “lost in time” exercise is incredibly effective at teaching your hips how to stay in place at the start of the lift and to ascend at the proper rate during the lift: Enter the Hack Deadlift.
- Place yourself in front of the barbell, the bar touching your calves, and assume your conventional deadlift stance.
- Drive your shoulders down, away from your ears, make your arms long, bend your knees, hinge at your hips, and reach down to the bar while maintaining a neutral spine. Keep your torso as vertical as possible.
- Once you have reached and grasped the bar, let your knees slide forward (ankle dorsiflexion), and roll the bar slightly forward, so that it ends up above your midfoot and directly below your shoulders.
- Crush grip the bar, breathe in your belly, brace your abs, build up tension, and squeeze the weight off the ground.
Don’t bother letting your hips shoot up, as this will make the bar bump against the back of your thighs and prevent you from completing the lift. The only way you can complete a rep is to raise both your hips and the bar at the proper rate.
Not only will the Hack DL help you fix the strength zapping and back threatening mistake of letting your butt shoot up; it will also strengthen your quads and teach you how to get the most out of them in the deadlift.
In the upcoming newsletter, I will teach you how to plug in the Hack Deadlift in your training sessions to get the most benefits out of it.
Stand by.
Previous parts:
- Do You Have This Problem with Your Deadlift?
- Powerful Imagery to Fix Your Deadlift Mistake and to Lift More
KNOCK ‘EM DEAD
The Ultimate Deadlift Guide for World Class Strength & Skill
By FABIO ZONIN
StrongFirst Certified Master Instructor
The deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.”
The “dead” looks deceptively simple: Anyone can pick up a weight from the ground.
True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason.
All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock em’ Dead is for you.
At StrongFirst we treat the deadlift as the “health lift,” the name old time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer.
To claim your $50 discount before this introductory offer ends on Friday, May 19,
CLICK HERE NOW!
Let Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting:
- Disassemble the deadlift down to its tiniest components and put it back together strong and safe.
- If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.
- Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.
- Personalize your stance and grip according to your individual structure.
- Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.
- Learn how to max like a pro—and when to take it easy.
- Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.
- Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…
Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!
To claim your $50 discount before this introductory offer ends on Friday, May 19,
CLICK HERE NOW!
