Failing to plan is planning to fail.
I know it is a cheesy quote often told from someone older to someone younger. Truth be told, if you don’t prepare yourself for a deadlift training session, then you are EITHER NOT maximizing your full potential to lift as much weight as humanly possible OR placing yourself at an increased risk for injury. Here are 3 of my favorite drills to prepare you to maximize your deadlifts.
1. Adductor Rockback w/ Thoracic Spine Rotation
Adductor mobility when deadlifting, especially Sumo style, is very important so the body doesn’t compensate through the knees or lumbar spine for more mobility. Thoracic spine mobility is a common area that people can be limited in and will directly affect the deadlift as the lumbar spine will compensate as well.
-Maintain a neutral spine during the rockback portion.\
-Make sure you are not sidebending through your spine during the thoracic rotation portion.
2. 3-D ½ Kneeling Hip Flexor Mobilization
The 3-D ½ kneeling Hip Flexor Mobilization is a great movement to help improve mobility in the anterior, anteromedial, and anterolateral soft tissue structures at the hip. Poor hip extension mobility can cause compensations through the lumbar spine and knee. It can also cause a decreased ability for the gluteal muscles to attain full hip extension due to an anterior pelvic position.
-Make sure to maintain a neutral spine during this entire movement.
-Perform for 8 reps with a 2-3 sec hold at end range going anterior, anterolateral, and anteromedial.
-Use a wall or box for balance.
3. Bretzel 2.0 Modified
This drill works on both hip external and internal rotation. Now, when performing a conventional deadlift, you do not need as much hip internal or external rotation mobility as you would during a squat. Sumo style deadlifts need more. But, if the body is limited in an area that needs mobility, the body will compensate through one of the areas mentioned previously.
-Make knees are in line with their respective hips.
-No pain should be felt in the knees or pinching in the hips. If so, adjust your position slightly.
-Rock forward and hold for a breath, then rock backwards and hold for a breath.
-Perform 6-8 reps each direction then switch.
There you have it! 3 Quick and Easy mobility drills to help prepare you for your next deadlifting session.
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