Deadlift: Heavy Set of 5 (not 5RM)
MetCon – For Reps:
15 Minutes – 400m Run Repeats
5 Minutes – 10 Wall Balls, 20 Sit-Ups
2 Minutes – Alternating KB Snatches
This is your reminder for the Rowing Seminar this Saturday from 8-8:45am! Open gym begins at 8:45am.
Since we deadlifted today I wanted to discuss deadlift set-up. We have been harping on you guys for a “top-down” set-up and some of you are struggling to do this regularly. IT IS IMPORTANT! Here’s why…
1) A top-down set-up builds tension on the hamstrings that is difficult to obtain otherwise. It is possible to still get tension setting up however you want, but not the maximum amount we need for a heavy deadlift.
2) For a flexible athlete who allows their pelvis to break away and unhinge from the lumbar spine in too much of an arch, a top-down set-up keeps the pelvis glued. The athlete can usually feel if they are breaking as they move down to the bar.
3) If you set-up however you choose, the abdominals never fully reach engagement, no matter how hard you try. Locking the ribcage down and setting the abs hard at the top keeps them working in the bottom. If this doesn’t make sense to you, think about the abs in a squat. If you don’t have them engaged at the top, you certainly won’t engage them at the bottom on load. Why is this important anyway? Our abs are part of our midline stabilization and if you want to pick up some big weight then you better have them tightened and engaged!
4) Top down set-ups give the athlete the ability to get the hips into external rotation. Try doing that at the bottom without first doing it at the top, definitely not going to happen. This rotation of the hips places the femur into the back of the hip socket where you can lift the most aka your strongest position.
5) Top-down set-ups allow you to immediately meet the bar and lift. There is no waiting to set-up in an uncomfortable position. The shoulders are set, the back is tight, the hamstrings, glutes, and abs are set to work and so it’s just take a big breath, grab the bar, and go!
And now you know,
<3 Coach Miss J