– Common faults in the setup. Show of hands please, who’s lower back was rounding in the deadlift setup? Nice and high, so I can see. Okay. You should be able to work through this pretty quickly now guys. Setup in the deadlift, eyes on me. This is the position. What is tight? What could be pulling me into this position? Tightness through Hamstrings. Yeah, again. In a squat, not so much, where the knee is bent. But tightness in the hamstrings here. So, what would this person do? What stretch? What PNF would they do? Hamstring PNF. There’s your first exercise to fix that problem. Could there be something underactive? Again, here’s my deadlift position, something underactive here. Lower back? Yeah, like erector spinae muscles. So the lower back muscles could do with being stronger. Now, what’s the best way to get the lower back stronger when you do dead lifts? That’s a good one. That’s a good one. More dead lift with better technique. Yeah. The best way for you to improve your positions, is the do the movements where those issues emerge with good technique. Above all else. That is your priority. If your knees fall in when you squat, squat with your knees not falling in. Yeah? Specificity, that’s the best way to do it. But, we talked before about “Oh yeah, my knees don’t fall. But when it gets heavy, they do.” Against the margins of our experience. That’s where that’s not going to work so well. We talked about coaching vs. motor control vs. movement therapy. This is the movement therapy stuff we’re talking about now. So, I’ll work on the lower back. Something like, or the arch-work you guys did in the gymnastics module out there. You could feel their lower back working, right? So, posterior pose tilt. Bless you. We need to lengthen out the hamstring, stretch out the hamstrings, and work on strength of the lower back. So, arch rocks, arch stuff and hamstring PNF. Thoracic flexion, we touched on that out there already. We want some more, we want this movement. Now, if you’re set up like this. What’s not turning on? So, my lower back is set, but my upper back is rounded. It’s hard to do, but like that. Yeah, lats external rotated. So you want to do exercises that are going to activate your lats. So maybe you do like a band of straight up, pull down. Or any of the bar muscle-up stuff that Carl showed you. It’s going to be great for isolating your lats. That’s what it’s for. And at the same time you work on your bar muscle-ups. If you should programme these, about taking superfluous things away. Not adding superfluous things in. Okay. Try and overlap those circles in the venn diagram. And to release through thoracic extension. How about internal rotators? Do my internal rotators look tight?
– [Class] Yeah.
– How can we fix tight, internal rotators? What does it look like? Broomstick, like we had the four guys standing up here doing. You do that. Every time you identify that’s an issue in your deadlift, in your setup position You do those four exercises. And it’s going to fix the problem, so you’ve identified as you’ve gone through.
