Last weekend Ken and I were invited back to Commit2Bfit in Oshawa to do the third segment of our instructional workshops and help people with the mechanics and cues of deadlifting.
We had a great group of people who were eager to learn about lifting and it was another great day working in a great atmosphere with an awesome group of people.
We went over several aspects of deadlifting including a good warmup to fire the muscles that were going to be utilized in the lift. We started with goblet squats, split squats and hip-airplanes. We emphasized how important it was to brace your core by contracting your abdominal muscles together and pulling your lats down to stay tight.
Initially we talked about conventional deadlifts showing athletes how to setup with your feet close to the bar with your feet placed directly under your and your feet slightly flared out to engage your glutes for a stronger lockout. We covered the double overhand hook-grip as well as the alternating grip and demonstrated how the bottom of the lift is driven by the quads and the top half lockout is driven with the glutes and hips.
We went over the same in-depth instruction for the sumo stance pull and had everyone start off with conventional and subsequently try sumo. Some lifters preferred conventional pulling and some preferred sumo stance.
We talked about working on weaknesses by identifying problems with pulling the bar off the floor or having trouble locking the weight out. We demonstrated both deficit pulls and block pulls and explained the benefits of both. We showed people how to work on explosiveness by utilizing bands with their deadlifts to create resistance on both the eccentric and concentric portions of the pull.
Several people at the workshop experienced big PR's and were happy getting a good quantity of in-depth explanations throughout the workshop.
Lana was most impressive pulling over 1 1/2 half times her body weight and first time ever deadlifting, Lana has attended all our workshops and has great potential to be an amazing strong powerlifting.
It was a great experience for Ken and I and for the participants. We love having these opportunities to help people with their lifting, and representing Team Elitefts to Live, Learn and Pass On.
#elitefts #strongher #driven #livelearnpasson #powerlifting