Drill and skills to help with that deadlift – Coach Misty

In Sunday’s blog I mentioned trying to find the areas in your deadlift where you need some dedication to make your deadlift boss like ☺ I.e. do you need stronger stabilising muscles in your feet? Do you battle to lockout? Does your butt pop up first? Are you super flexy and battle to create tension in those hamstrings? Below are just a few ideas on accessory work you can build on. I’ve only used a few video examples, there are sooo many options, please come chat to any of the coaches if you have questions 🙂

Areas to work on:

Feet stability: Get some Single leg KB deadlifts in your life. This will not only help with your feet but also those glutes and hammies. Move slowly with control, challenge those stabilising muscles.

Battling to lockout at the top of the deadlift:
To be comfortable in that deadlift stance and to be able to lockout nicely without a re-bend of the knee may need you to work on your hip flexors, different variations of a couch stretch can help ☺ https://rkcblog.dragondoor.com/do-you-even-stretch-bro/
Hip thrusts and Glute Bridges
Russian KB Swings
Banded deadlifts
Rack Pulls

Bum pop/activation of hamstrings/strength in drive off the floor: You need to strengthen those hamstrings and drive off the floor, the below will all assist with that ☺

Deficit deadlifts https://www.youtube.com/watch?v=CpWsUsqBtN8
Nordic curls (we do these in class often ☺ )
Hamstring curls with a med ball
Russian KB swings
Banded deadlifts: these help create tension and strength throughout the movement, not just with lockout.

Grip Strength

Farmers carries
Rack Pulls (Will allow you to pull more weight than normal) (i.e. increase the starting height of your deadlift)
Pinch grip holds with plates
Accumulation of time in a relaxed hang off the rig

Bring on the strength cycle and let’s put in the work 🙂 !

Wednesday Oly Club

1) Hang Power clean
3 x 2@75-82.5%

2) Front squat
3 x 2@80-90% or RPE 8-9
1 x 1@90-95%

3)Jerk dip+ Split jerk
3 x 1+1@75-80% or RPE 7-8

4) Clean Pulls
3 x 2@RPE9
1 x 1@RPE9

5) Hamstring curls
3 x failure

Sunday Oly Club

1) Hang Pull + Hang snatch (off blocks)
4 x 2@ 70-80% or RPE 7-8

2) Back squats
2 x 2@80-85% or RPE 8-9
2 x 1@90-95% or RPE 9

3) Snatch pulls
3 x 2@RPE 9
1 x 1 @RPE 9

4) Pull ups
3 x 5-10

5) Tricep work
3 sets

Drill and skills to help with that deadlift – Coach Misty