TOTAL BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Total Body Movements involve knee extension, hip extension, plantar flexion, and shoulder elevation. These movements incorporate all these joints at one time in a synchronized fashion and are typically the most sports specific by nature

DEALIFTS

Deadlift variations are our Primary Total Body Strength Movement for Total Body Strength. All of our Total Body Training poundage will be calculated from this lift. It’s important to focus on the proper technique and maintenance of proper body posture before being concerned about the amount of weight you can lift. Ability to maintain athletic posture dictates training weight. We offer variations to work on different areas of emphasis. Deadlifts are specific to starting strength because they are not supposed to have any eccentric loading. They are to be performed strictly in a concentric movement pattern. A Deadlift is NOT a touch and go movement from the floor. Each rep is to be performed beginning with the bar resting on the floor. A touch and go movement pattern completely negates the sole purpose of the lift. 

Deadlift: Sumo off Blocks

Sumo Deadlifts are a variation involving a wider stance gripping the bar with your hands placed inside your legs. This position allows you to keep your torso slightly more upright targeting the quads, glutes and hamstrings more than a traditional deadlift. The Sumo Deadlift has a shorter range of motion than a conventional deadlift, making it more manageable and an excellent choice for younger lifters.

The Off the Blocks allows for a higher initial starting position. I will typically teach the starting deadlift position off the blocks until an athlete has proven adequate flexibility and mastered proper lifting technique

• Address the bar with a wider stance than shoulder width. The toes turned out slightly.
• Before executing the movement, the muscles of the quadriceps, glutes, and lats should be contracted and the shoulder blades depressed to create tension and stability.
• Hips raised with thighs above parallel to the floor
• Keep your core tight with pelvis and lumbar spine in a neutral position.
• To begin the movement, the knees, hips, and back should extend simultaneously.
• Focus on pressing your feet through the floor.
• As the bar passes the knees, the glutes contract further, driving the hips forward and keeping the bar in contact with the thighs. These motions take place simultaneously to avoid rounding of the spine.
• Lock out is achieved when the knees, hips, and back are extended fully. 
• Instead of leaning back into the lockout position, think “stand tall” to finish the movement.