its not letting attach the file here for some reason, but here is the link.
*****://www.youtube.com/watch?v=p6LVxqW7dok
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05-06-2014, 10:29 AM #1
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05-06-2014, 10:33 AM #2
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05-06-2014, 10:36 AM #3
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05-06-2014, 10:41 AM #4
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05-06-2014, 10:42 AM #5
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05-06-2014, 10:49 AM #6
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05-06-2014, 10:55 AM #7
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05-06-2014, 10:58 AM #8
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05-06-2014, 12:30 PM #9
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05-06-2014, 12:38 PM #10
Before you lift the weight go stand in the right position.
You start of bad.
Go deeper straighten your back. Tighten your core, make sure your arms are straight and not bend.
After this focus on trying to stand up straight in 1 motion instead of going first with your legs straight and than your back. You may need to start with less weight (wouldnt recommend using anything lighter than 1 45 lbs plate on each side)
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05-06-2014, 02:10 PM #11
Honestly... your form is awful... You are almost fully spinal flexed at both spinals sections that would largely be involved (lumbar, thoracic). I would drop the weight considerably and learn the proper way to perform this lift. I do not mean this in a mean way, it is my professional opinion.
Exercise Physiologist
M.S. - Exercise and Sport Physiology
West Chester University of Pennsylvania
B.S. - Kinesiology
University of Maryland
*Note: I am in no way, shape, or form suggested for anyone to do anything. Anything I post is purely based off of my own personal experience and opinions. If you decide to follow or do anything I say, that is of your own free will and not my suggestion.*
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05-06-2014, 02:23 PM #12
QFT
The bar should be cutting your feet in half visually and your feet should be about shoulder width, maybe a drop wider. The ideal width is whatever you would use if you were about to go for maximum vertical.
Bend your knees until your shins hit the bar, then bend down to grab it while keeping your chest out and shoulders back.
Initiate the movement by driving the hips forward by pushing through your heels. Don't just shoot your hips up, really focus on driving them forward. This is probably the most important part of the deadlift to master and should make the motion feel much more natural while preventing your form from slipping.
Use your lower back like a hinge once your legs are as close to straight as you can get them.
Lock out.
Try to keep your chest up and your shoulders back the entire time. If you can't then go lighter, unless you are training for a powerlifting competition or sum chit.
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