Taken from Crossfit Balboa ala John Welbourne...

What’s a Deadlift?



Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.

Why do we Deadlift?

Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.

Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.

Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Deadlifts. This builds forearms & grip strength.
Setup for Deadlift.

Don’t move the bar to get into proper position. Walk to the bar & position your feet correctly. Then grab the bar & Deadlift.

Foot Stance. stance should be slightly inside your shoulder with toes slightly pointing out. Curl your toes up. Jump up a few times: that’s the stance for Deadlifts.

Bar Position. Bar should pulled up tightly to your shins. Remember the position of your laces under the bar.

Chest Up. Make a big chest & lift it up. Pull your shoulders back. Keep this position at all time & your back will never be able to round.

Look Forward. Looking down makes your back round. Looking to the ceiling can cause neck pain. Look forward during the whole lift.

Grip Width. Too small & your hands touch your legs on the way up. Too wide & you have to pull the bar higher. Use about 1 thumb length off of the smooth center.

Gripping the Bar. Put the bar close to your fingers, not in the palm of your hands.

Straight Arms. Deadlifting with bent arms can tear your biceps muscles. Keep your arms straight. Tighten your triceps.
Now…Pull!


And as promised another website that I frequent for paleo goodness.

Everydaypaleo.com is run by a trainer out of NorCal Strength and Conditioning ( Robb Wolf's gym), who is a mother of 3 and has brought her whole family aboard. She even gets the kid's involved with the cooking.

Lastly, if you haven't checked it out for those of you who are so so stiff and inflexible take 10 mins out of your day...even while you watch tv to go visit Kelly Starrett at the mobility wod.

mobilitywod.blogspot.com/