Friday April 22, 2016

Foundational Movement

Deadlift

Set-up:

  • Stance is with the heels between hip width and shoulder width
  • Weight in heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Shoulders over or slightly in front of the bar
  • Bar in contact with the shins
  • Arms straight
  • Symmetrical grip outside the knees, just wide enough to not interfere with knees
  • Head neutral or looking on the horizon
  • Execution:
  • Drive through the heels
  • Extend legs while hips and shoulders rise at the same rate
  • Once the bar passes the knees, the hip opens
  • Bar maintains contact with the legs the entire time
  • On return to the floor, push hips back while the shoulders move forward, delaying the knee bend
  • Once bar descends below the knees and the torso angle is set, bend the knees to return the bar to the set-up position
  • Finish:
  • The movement finishes with the bar lifted to full extension of the hips and knees

Strength

Deadlift: 15 minutes to work to a single heavy (not a one rep max)

WOD

15min AMRAP

5 Deadlift (65% single heavy)

10 Bar facing Burpees

15 Knees to Elbow

CASH OUT

Max effort plank or 3 rounds (not timed): 10 GHD Hip extensions, 30 second plank

  

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s