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I have talked previously about why I believe deadlifts to be such an important lift to the development of the complete hockey player.

And some are paying attention and incorporating this into their training. Which is great.

The problem however is that many are performing this lift incorrectly. So below I’ve put together a number of videos showing some common mistakes made when performing deadlifs.

Mistake #1
In this first video the bar drifts out and away from the body.


Our goal is to keep the bar as close and as tight to the body as possible. You can see at the :03 second mark I purposefully roll the bar forward and you can see the space between the bar and the body.

Not good.

When we pull we want to imagine pulling the bar back through our body. Think of a magician that can make their wand go through something and appear on the other side. As we pull the bar up we are pulling back and towards the body.

Don’t make the mistake of wasting upward force for a lateral force however. You will want all of your effort to be pulling vertically simply make sure the bar is as tight to the body as possible.

Mistake #2
In this next video the bar is set up too far away from the shins.


This mistake is similar to #1 in that there is a space between between the bar and the body.

The difference however is that when we start with the bar too far away from our shins we don’t set up and load up properly for the lift.

What happens is that since we have extra room between the bar and our shins we can bend our knees, driving the shins forward in order to get down to grab the bar.

This loads up the quads, which few people have trouble firing.

As a quick aside, one of the main reasons females injure their ACLs more frequently is because they fire their quads before their glutes and hamstrings.

If however the bar were placed right up against the shins there wouldn’t be the same opportunity to bend the knees to reach the bar. Instead we could lower ourselves by hinging at the hip. There are four advantages to the hip hinge on set up.

First of all it minimizes the load we put on our quads which, as I mentioned, don’t any additional assistance in firirng them.

Secondly, by hinging at the hips we load up the quads and hamstrings and have stored energy to release as we initiate the pull.

Thirdly, as we hinge we recruit the posterior chain musculature including the glutes and hamstrings which provides more stability to the low back. And if someone is going to hurt themselves when deadlifting it often happens at the low back.

Lastly, by hinging at the hip we minimize flexion at the knee. As a result there is a less obstructed path for the bar to follow than if there more excessive knee flexion. You will recognize this in the gym by the people who have scarred up shins from banging the bar there when pulling.

Keep following this series for another 6 videos showing common mistakes when deadlifting.

Chris                                                                                                                                                okanaganpeakperformance.com ‘always moving forward’

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