Here is an exert from the article below, “How to Do the Perfect Deadlift”

The Most Common Mistakes and How to Fix Them

The Mistake: Keeping the bar too far away from the body.
The Fix: Keeping the barbell closer to the body while deadlifting may enhance performance and minimize injury risk [8]. To ensure the bar is at a safe and comfortable position, roll it up as close to the shins and quads as possible without touching the body.

The Mistake: Rounding the back.
The Fix: Assuming a hunchback is a recipe for deadlift disaster. While rounding the back may seem like a helpful strategy for lifting heavier weights, it’s much safer to keep the spine neutral (which includes the head and neck). Note: Make sure not to hyper-flex the back at the end of the move (by letting your lower back dip), which can put undue force on the spine.

The Mistake: Pulling with the back.
The Fix: Rather than pull with the back and arms during a deadlift, push through the heels and force the hips forward until the bar is at knee level. As you raise the bar, work to thrust the hips until fully standing. This is a hip-dominant exercise; pulling the weight throughout the movement can strain the back, so emphasise thrusting the hips rather than yanking backward with the legs and shoulders.

The Mistake: Rolling the shoulders.
The Fix: Rolling shoulders at the top of the lift can be pretty damaging — while shoulders are a super mobile joint, they aren’t very stable — especially with heavy weights. Since our leg muscles can typically bear more weight than the upper body, drawing the shoulder blades together can put too much stress on the shoulders and upper back. Next time you take to the bar, make sure to thrust those hips at the top of the movement and work toward a neutral spine rather than a curved one. And when you’re in the lockout, try not to pull your shoulders back or puff out your chest.

The Mistake: Starting the move with the hips too low.
The Fix: If the hips are too low during a conventional deadlift, the bar will probably smack into the shins and knees. Though most squats should be performed deep, the conventional deadlift does not require sitting super far back into the hips. The knees should bend just enough that the hands comfortably grip the bar without the back hunching.

Check out the rest of the article, to find how to make your deadlift “perfect”

6 / May / 2014 Tuesday



*All sets should be working sets, if fail a set, it still counts as a set,
adjust weight accordingly, these should be heavy, working up close to 90% of 1 RM


SPORT: Build to heaviest double, back squat, push press and weighted chin up