There is more to a deadlift than just picking it up and putting it down, this goes for any lift. If it was that easy we all would be superhero’s.
It starts with mental toughness, determination, sleep and proper diet. Just before a big lift I like to mediate. I’ll close my eyes and pretend that I’m being dropped into enemy grounds, and my life depends on this lift. This is my number mission, If i don’t get it, I will die.
When open my eyes, I turn my mind on like a light switch and I’m ready for war. I visualize the lift, I feel the lift, I see that bar Moving with massive force and speed.
We all have superhuman strength which is called “fight or flight mode“. This hard to tap into if we don’t have true grit and mental toughness.
The next few steps are very Crucial and it takes strategic planning. You must terminate with extreme prejudice.
- breathing and bracing: helps you to stay tight and create more force, speed and balance. (Watch breathing and bracing on YouTube ) This is one of the most important rules to follow. Blow out the candle.
- Having a strong upper back: help you to keep a neutral spin and help with lock outs. Row,Row Row, Row !
- Posterior chain and glutes: hip hinge movements.. supports the core and helps with lockout. Pull throughs, good mornings, RDL, kettle bell swings, dimel deads, hip thrusters, still leg deadlifts, etc.
- Hamstrings: helps with the bottom half of deadlift, off the ground. Strong hamstrings also prevents twerking. Twerking= A weak ass and hamstring. This Will help you push yourself away from the bar instead of pulling. Legs curls, sled pull, GHD and all the Posterior chain exercises. Etc
- Abs. Helps keep the back tight
- Traps: lockout: farmers carry, face pulls, cleans and any other carrying event.
- In short…..row your ass off, build up your glutes, hamstring, posterior chain and core. Work these movements at least twice a week.
- Get ready, because you’re about to pull a pr.
Orlando Maximus Green 