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Try this at your next workout... Why? -To strengthen your posterior chain, strengthen back stabilizers, correct postural weaknesses, a great move for general strength and conditioning and retrain your body mechanics to move properly through a very common move that can create low back pain if done incorrectly. The semi-deadlift is an important foundation for the rest of your lifting career. How? -Start with low weight and medium reps. -Neutral Spine (no exaggerated extension of the hips, a.k.a = no anterior tilt, a.k.a = no duck butt 😉) -Load the Hamstrings -Engage your Posterior Chain (hams & glutes) -Slight bend in knee -Lead with the chest -Hinge at the Hip -Release down to the point where your low back starts to round (this is the extent of your hamstring flexibility) *DO NOT let your lumbar (lower) spine flex over or round -Lower bar to ground with flat back -Pull up with the Hamstrings (constantly keep tension on the hamstrings so the low back doesn't take over) -Squeeze the Glutes -Reset -Repeat -Try 10-15 reps to start then you can slowly add weight but form is key. Don't rush your progressions until you've nailed your technique *It takes 300-500 reps to learn a new technique. It takes 3,000-5,000 to untrain and correct an improperly learned technique #fitness #fitspo #fitgirls #fittips #gym #deadlift #posture #form #getstrong #befit #fit #healthy #sweat #getit #fierce #girls #women #lift #train #tiu #tiuteam #wellness #movement #carmel #monterey #woodhallwellness Comments are closed.
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