502fitness

Wishing everyone Happy Holidays

The deadlift’s prime mover is NOT the low back. The deadlift definitely works the back muscles, just in different manner than the glutes, adductor magnus and quads that extend the hips and knees. The muscles of the low back are largely stressed through an isometric contraction as the lifter attempts to control spinal position.

So what does this mean? When you perform the deadlift, you should attempt to create tremendous stiffness/tension in all of the muscles that surround the trunk. Then the movement largely takes place about the hips. Depending on your starting position, anatomy lever lengths (torso vs femur length for example) the angles of your lift may look a little different than your friends. Just like the squat – there is no “one size fits all” when it comes to the deadlift, but there are key principles for optimal and efficient lifting that apply to most that will help with performance and resiliency to injury.

If you’re looking for help with your deadlift, check out my video “The Ultimate Deadlift Tutorial” on YouTube.📲

Shout out for the awesome anatomy graphic used today.
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One of the things the greatest powerlifter of all time reiterates time and time again is that EVERY REP MATTERS. You don’t just “turn it on” when the weight gets heavy.

Literally every aspect to your approach should be the same no matter the weight. How you grab the bar, take your breaths, walk the bar out of the rack, etc. This means your warm ups matter much more than just acclimating your body to heavier weight for the day. It’s repetition of the exact sequence you want your body to express when you do go heavy.

Science: This strengthens the lift “motor pattern” - so that when under tremendous load/challenge your body has less chance of defaulting to a problem or suboptimal technique. The more repetition of the way you want to lift teaches your body to move that way enhancing your efficiency under load. Basically, perfect practice makes permanent.
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EASY MEAL PREP PARMESAN CRUSTED CHICKEN 👇

https://youtu.be/nEAIG0zCuoY

It's diet season!! Summer will be here before you know it 😉

ANABOLIC ORANGE CHICKEN 👇

https://youtu.be/lkirQInUoQY

It's almost mid January, time to start burning that butter. Back on the treadmill🏃🏃‍♀️

THE 5 THINGS I DO TO “NOT GET FAT” OVER THE HOLIDAYS 👇

https://youtu.be/8Fc40DWrgA8

How long do you spend in a deep squat during your day?🤔2 minutes? 5 or more?🤯

Want to learn some of my favorite teaching points for perfecting the squat? Check out the blog article linked in my bio today (“How to Perform A Perfect Squat” on SquatUniversity.com)📲

When we talk about the squat many people often want to jump right into discussing the barbell squat. We forget the basics of the bodyweight squat. When you spend time perfecting the movement of the squat during the day and becoming more and more comfortable in the bottom position of a squat - you build a stronger foundation for when you do add weight.👍🏼
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