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Here are a couple more videos demontrating some common deadlifting mistakes.

Both videos have something in common in that they indicate a preference to firing the quads before the glutes and hamstrings.

And this shouldn’t be surprising. Because when most people train their legs they are more likely to squat than deadlift. Or if they don’t use freeweights they are more likely to use the leg press machine than a comparable glute ham machine. And lastly, for those that really like to feel the burn they are more likely to perform seated leg extensions, really holding the top position to squeeze the quads like a garden hose, rather than lay down on a ham curl machine.

I mean it’s pretty obvious that with respect to our leg development we are quad dominant and obsessed.

When we look in the mirror we see our quads.

When our friends comment on our legs they are usually referring to your quads.

When we flex to show off in the mirror, not that you do this but some do, it’s to see your quads.

And very rarely, if ever, do the same situations apply for the back of our legs.

Nobody runs behind you to check out glute and hamstring development.

Nobody sets up the camera with the self timer to do ‘before’ pictures of their glutes and hamstrings.

I mean when you think about it we’ve been so conditioning that leg training has everything to do with quad development and very little to do with glute and hamstring development is it any surprise we see the problems in the following videos.

Not at all.

After for female athletes it’s even worse as they have an increased preference to firing their quads instead of their posterior chain muscles.

So what are the deadlift mistakes related to the quads that I’m talking about?

Well the first one has to do with knee extension before hip extension.

 

If you watch the video you’ll see my hips rise well before my shoulders. And this should at the same, or fairly close to the same rate.

What this indicates is that I am preferentially firing my quads before my glutes and hamstrings.

When the quads contract they help straighten the knee.

And when the glutes contract they help straighten the hip.

If your deadlift looks similar to the technique in the video spend some time and develop your hip extensors, specifically glute max, with some bridging drills.

The next video also shows a preference for firing the quads. This video demonstrates loading the quads before the glutes and hamstrings.

The key part to notice on this video is which joints bend first or most to address the bar?

Does the shin stay vertical and you see the hips push back?

Or do you see the shins push forward with minimal movement of the hips?

It’s the first case, isn’t it?

Not only does setting up in this way make it harder to pull the bar around the knees but it also makes the pull that much harder to begin with.

By not pushing the hips back and lengtening the spine there is not the same amount of tension developed through the hips, glutes and hamstrings to pull the bar with.

Instead the preload is developed by bending the knees which pushes your center further from the bar and puts you at a mechanical disadvantage.

Take some time to video tape your deadlift and see if you are making either of these quad dominant mistakes.

Chris                                                                                                                                                    onsidehockeytraining.com

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