Let's Blast!

"The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength." CrossFit.com

Correctly performed Deadlifts are one of the most important exercises in the Crossfit Spectrum.

Correctly done they will help you to build massive strength in your posterior chain and you will need that for all your weightlifting. It is also the exercise that allows your body to move the most possible weight. But as will every heavy lift, progress and avoiding injury lies in great technique. Here are 5 tips to improve yours:

1. Before lifting heavy, warm up properly! Avoiding a warm up is an invitation for injury. Row, do Good mornings and Romanian Deadlifts with an empty bar. Stretch your hamstrings and your lower back.

2. Like all lifts, the stance for Deadlifting is very important. If you are in front of the bar go to a hip-width stance, toes out 15°. Try to focus the weight on your forefoot but without letting your heels lose contact to the ground. That’s a classic Deadlift.

3. Your spine has to be straight. That’s one of the most important things when you Deadlift. A straight spine distributes the weight evenly. If its not straight then the weight will be concentrated on one point, mostly the lower back. Hello herniated disc.

4. Keep the image of a straight spine in your head. If you are in the Deadlift position and raise your head you automatically feel how your lower back tightens. That’s because you are overstretching the muscular system in your back which goes from your head to your hips. Solve this by keeping your gaze on the Ground while Deadlifting in order to bring your spine into a neutral position.

5. There is nothing worse than when you could lift more only your hands won´t let you. After a heavy workout or a high number of sets your grip will become weaker. Also, for many lifters, Deadlift strength is limited by what they can hold. So work on your grip strength.


Wednesday's Training:


Deadlift 3-2-1


"Shrute Farms"

14 min AMRAP:

100m Farmer Carry (50/35)

30 AbMat sit-ups

100m Farmer Carry (50/35)

15 Deadlifts (205/145)