Full body tension on deadlifts
I love breaking down movements into the simplest steps possible.
Just like how @pheasyque did with his post on creating full body tension specifically for deadlifts.
BUT I don’t agree with how he described the Hook Grip as the “strongest of them all” when it comes to gripping the bar.
That title goes to an over-under grip (mixed grip) with a hook grip still using both hands.
One-trillion percent dangerous and I would never recommend it for anyone to use.
But it’s the grip I’ve used over the past seven years.????
Be sure to read his full post below!
How to create full body tension for the deadlift, in 3 easy steps.
This is probably the most important step of the deadlift, which can make it or break it.
Creating a solid base will allow you to perform the perfect deadlift, if all things are done correctly:
1) Grip the bar firmly with the grip that allows you to exert the most force. Grips can be different and they're all legit, and you can pick between a double overhand, a mixed one or join the dark side with the Hook Grip (the strongest of them all).
2) Breathing needs to be done correctly: once you grab the bar & bend over, take a deep breath in. You’ll want to hold the breath throughout the remaining part of the deadlift set up & execution: breathe through your diaphragm (belly) & brace your core to provide stability to your while trunk. This step is extremely important, make sure you hold the breath from set up to lock out, in order to (again) provide stability throughout the entire rep.
3) The third & most neglected part of the set up of a deadlift is to pull the slack out of the barbell! It's basically pulling the bar up towards yourself, kind of "tearing it apart", making it adhere to the upper part of the plates' holes, while getting into position to perform. You will hear a "click/clang" if you do it correctly.
All of this happens BEFORE the actual pull, starting from the ground (dead start).
Once you've completed each of this step, only then you can lift the bar up through leg drive .