Sheriff: "Yeah, they're dead. They're all messed up."
People say that the back squat is the king of the lifts. I don't exactly disagree, but a good deadlift ranks right
along side it. I really think people are afraid of the lift.
I'm weird, but I really enjoy deadlifting in all it's variations. It works the entire body, is an excellent strength and mass builder, and mimics a movement most of us perform every day- bending down to pick something up.
Not enough people perform this basic movement in their workouts. Especially women. It's an excellent lift for the abs,hams,glutes, and back. You get a big bang for your buck. Is it because it's a lot harder than pumping out a few sets of curls? Is it because people might get a good look at your butt? Get over it.
In a series of posts, I'll deconstruct the traditional deadlift and its variations. I'll review technique and form, and give you some variations to play with.
Today, we start at the bottom of the lift- with your feet and ankles. First, if you can't or won't lift barefoot, then wear flat shoes like Chuck's or Vibram FiveFingers. This gets you closer to the floor, which means you don't have to pull the weight as far. It also gets your hams and glutes more involved.
Second, you need to have good ankle flexibility to squat and deadlift properly. If you can't perform a FULL squat ( ass to grass), then you need to work on your ankle flexibility:
While seated on the floor with your legs extended, point your toes away from your body (toward the floor) as far as you can. Do 2 sets of 10. Then point your toes toward your body. Do 2 sets of 10.
I also "write" the alphabet with my feet while I'm watching a football game. Do it a couple of times per day.
So, go get the shoes and work on your ankles. Get ready for part II. There's nothing to be afraid of.
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