Common Mistakes of the Dead Lift
The Dead Lift is king. Without a proper dead lift you can’t properly perform a clean from the floor. It also happens to be one of, if not the most functional movements of all. If you have to pick something heavy off the ground, your form should look as close to this as the object you are lifting shape and size will allow for. Done properly the dead lift will strengthen the posterior chain of muslces like no single other movement. This includes strengthening your low back to avoid possible injury while lifting something in day-to-day activities. Your low back consists of muscles just like other parts of the body, and if worked more than normal, they too will get sore. Therefore, a sore low back after doing dead lifts isn’t necessarily a bad thing. However, doing this exercise incorrectly can certainly lead to unnecessary low back discomfort. Watch the video several times as to pick up on each of the errors. Do some dead lifts. Watch the video again. Get a PR on your dead lift. Watch the video again.
Saturday’s WOD:
4 and 5 person teams must first run 1 mile while carrying one 20# medicine ball amongst the entire team. Everyone must carry the ball at some point during the run. Upon returning, each team member must complete the following on their own:
5 ROUNDS
6ea. Single Arm KB Squat
8 Ring Dips
20 Situps
10 Overhead Squats
The team of Mike B., Lones, Lauren, and John. Had the fastest average time of 21:45.
Monday’s WOD:
3 Rounds
403 meter run
21 KB Swings (Rx’d weight for men/women: 53/35)
12 Pullups
results:
looks like you guys are doing it big at the sweat shop! can’t wait to train there! keep up the work!!!!
As a side note. My back was destroyed for about 4 days from performing just those 3 reps incorrectly. Do a whole workout with poor form and you’ll be in an electric wheelchair controlling your movement from a straw in your mouth.
Good form is priority on the dead lift.