Recently, we’ve been emphasizing the importance of set-up for the deadlift. A slightly improper set-up can not only hinder your PR, but it can also set you up for injury. Here’s a brief review: Remember, the barbell should never move until you begin the lift.

Stance

Approach the bar and hide the knot on your shoes with the barbell (this will vary with shoes, but you want your shins 1-2 inches from the bar) Make sure that when you look down, you do not lean back or this will alter your position. Make sure your heels are under your hips (narrow stance), turn your toes out slightly.

Grip

Without bending your legs, obtain the proper grip on the barbell, being careful not to move the barbell.

Shins

Move your shins forward until they are touching the barbell.

Chest Up

Without lowering your hips, bring your chest up, taking out all the slack in your arms and in the barbell. Make sure you keep a neutral spine by looking at the ground ahead of you instead of at the wall in front of you. Take a deep diaphragmatic breath and clamp down, engage the kegel, and shift your weight off of your toes if you’re wearing lifting shoes. Press the ground away from you, maintaining your lumbar curve, stick your chest out at the top of the lift. Make sure the barbell is against your skin the entire way up.

WOD 12.15.09

Back Squat 3×5 (add 5-10# from last week)

then 4 rds:
10 Leaping Burpees
10 HPC
20 Situps