I've always had good mechanics for conventional deadlifts. Thanks to long arms and a lifetime of martial arts giving me almost too much range in my hips and hamstrings, I can quite easily get my hands below my feet for wild deficit deadlifts without rounding my back.
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When I first started taking weight training seriously, I was at university in Swansea and was training at Burns Gym. Run by an ex-British Olympic Weightlifter John Burns, it was where every competitive weightlifter and juiced up bouncer in Southwest Wales trained... and there was 70kg me. I was in the bottom 1% of skinniest and weakest people in the gym.
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One day, I was going through some sets of pretty pathetic 60kg deadlifts and one of the guys from the front desk brings this bloke in his 70s (and fucking good shape I might add) over to me. "Benny butt, this is Rob. He's an ex national powerlifter and wanted me to introduce you to him."
Rob proceeded to tell me that he had been training in gyms for 50 years and not seen many people with my deadlift technique. I was quite lost for words, this guy was a legend in the gym who all the big lads looked up to, and I was a scrawny runt who'd learnt everything he knew from geeky websites. I went home thrilled, though little did I know at the time my technique was actually pretty shit. What Rob had meant to say (and would have, if he'd been a coach, as opposed to an athlete) was he'd not seen many with mechanics like mine.
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This meant that what I also didn't realise is that I wasn't a genius. Alas, I was just born with lucky biology and an athletic past beneficial for a very specific movement. At the time I thought if I could deadlift that range so easily then surely everyone should be able to if they just learnt the fucking lift properly. I'd give friends shit for having "rubbish technique" if they couldn't. Lol. Cringe.
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The deadlift is a great lift for showing how individuals work differently. Not a single one of my clients currently deadlifts from the floor, because not a single one of them has the range to hinge that low whilst maintaining complete control of their spine and focusing all of the load on their hip joint. [cont. in comments]
同時也有10000部Youtube影片,追蹤數超過2,910的網紅コバにゃんチャンネル,也在其Youtube影片中提到,...
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deadlift mechanics 在 Dabe Lin Facebook 的最佳解答
《很多人應該注意的日常生活小動作篇》
我們在日常生活中很常會需要從地上拾起物品。
簡單講,就是彎腰撿東西。
但「彎」腰這個動作很不好,有在做硬舉的各位應該知道,在正確的動作上,腰背要打直,我們要以臀腿的力量來舉起重量!而不是用手臂或腰來拉起!這是個很要命的錯誤,這除了會造成下背肌肉酸痛外還可能導致肌肉的拉傷!也有可能會傷害到脊椎。
而除了在訓練上,我們生活中也很多會需要從地上拾起物品。只要你掌握了這個關鍵,就可以預防你的腰痛問題。
在這個影片中,他用了木偶來示範如何正確的拾起地上的物品。
當你的物體離你越遠,就會很難拾起,此外你背部承受的壓力也會越大,並且很難保持一個穩定的脊椎位置。
相反的,當你離物體越近,妳會發現你拾起物品的姿勢是有點像在做深蹲或硬舉的動作。(然後深蹲和硬舉的幾個需要掌握的重點大家應該已經知道!)
影片最後也強調「lift with your legs」用腳來舉起物品!
🐔姐關心大家的身體健康
#Repost @jen_simons_
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Check out this cool visual!
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WHY YOU SHOULD LIFT WITH YOUR LEGS
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You've all heard that you should lift with your legs and not your back. But I feel like no one ever explains why?😞 So I had some 🎬 editing fun with this video from my buddy @jake.price.dc out in Houston.
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You see, it all comes down to physics.📐 You have this thing called a "moment arm". This is the shortest distance from the axis of rotation (hip joint here) and the line of force from whatever your lifting. A longer moment arm means the weight is relatively heavier and more strenuous to lift because the load is further away. Shorter is the opposite.
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To understand better hold a 10 pound weight by your side and then extend your arm fully. You'll find the latter to be heavier because the weight is further away.
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❌So when you keep the load far away, it's harder to lift, more stress on your back, and harder to keep a stable spinal position. Not good!
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✅Instead, get the load as close as possible, get tight and stable, and lift from there. That may have you squatting it up like the video or doing more of a deadlift motion. Either way, you want that weight as close as possible.
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Share this with a friend and let's spread the word on better lifting mechanics. No more injuries from bad technique!
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Repost: @dr.jacob.harden #hinge #deadlift #power #safe #strong #lift
deadlift mechanics 在 尤稚凱醫師 Facebook 的精選貼文
不要用腰搬東西、要用腳的力量搬東西!
這大概是診間講了超過十三萬三千六百零九次的叮嚀,
這作者設計的模型很棒的解釋了為什麼要用腳的力氣來幫助拿起地上的東西,因為以髖部當軸心會造成力矩太長,腰部的張力會增加,如果先蹲下會縮短力矩再用腳的力氣撐起,相對地使得腰部的張力減少許多啊。
此模型還有另外一個重點是,我們所謂正確的彎腰並不是彎腰,而是以髖部為軸心(不是以腰為軸心彎腰喔),要注意!
#Repost @jen_simons_
.
.
.
Check out this cool visual!
.
WHY YOU SHOULD LIFT WITH YOUR LEGS
.
You've all heard that you should lift with your legs and not your back. But I feel like no one ever explains why?😞 So I had some 🎬 editing fun with this video from my buddy @jake.price.dc out in Houston.
.
You see, it all comes down to physics.📐 You have this thing called a "moment arm". This is the shortest distance from the axis of rotation (hip joint here) and the line of force from whatever your lifting. A longer moment arm means the weight is relatively heavier and more strenuous to lift because the load is further away. Shorter is the opposite.
.
To understand better hold a 10 pound weight by your side and then extend your arm fully. You'll find the latter to be heavier because the weight is further away.
.
❌So when you keep the load far away, it's harder to lift, more stress on your back, and harder to keep a stable spinal position. Not good!
.
✅Instead, get the load as close as possible, get tight and stable, and lift from there. That may have you squatting it up like the video or doing more of a deadlift motion. Either way, you want that weight as close as possible.
.
Share this with a friend and let's spread the word on better lifting mechanics. No more injuries from bad technique!
.
Repost: @dr.jacob.harden #hinge #deadlift #power #safe #strong #lift