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Pre-Pull Tension for Better Deadlifts

Aditya Mahajan
Aditya Mahajan
𝐏𝐫𝐞-𝐏𝐮𝐥𝐥 𝐭𝐞𝐧𝐬𝐢𝐨𝐧 𝐟𝐨𝐫 𝐁𝐞𝐭𝐭𝐞𝐫 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬
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🔺Though deadlift is a purely hip hinge movement and lower body plays the key role, but you cannot ignore the role of upper body, specially lats, for executing the perfect deadlifts. .
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🔺During deadlift, your upper back moves in a curvilinear fashion as you get up. This force tend to move the bar away from the body tangentially. .
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🔺The bar moving away will exert higher torque (aka shear force) on your spine and hip joint, forcing your spine to bend under load which may lead to a lower back (lumbar spine) injury.
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🔺Thus, keeping bar close to the body is very important and this is done by your big strong muscles of the back, specially lats.
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🔺Engaging lats prior to the lift make sure your bar doesn’t travel away from the body and therefore ensure safe and efficient lift (as vertical path of the bar is also ensured). This is called as pre-pull tension.
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𝐄𝐱𝐞𝐜𝐮𝐭𝐢𝐨𝐧:
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🔷Before you initiate the lift, contract your lats by pulling your shoulder blades to the back pocket ( ❗️𝗗𝗢 𝗡𝗢𝗧 𝗥𝗘𝗧𝗥𝗔𝗖𝗧 𝗧𝗛𝗘 𝗦𝗖𝗔𝗣𝗨𝗟𝗔). You will also hear a “click” sound as the bar will touch the upper end of plates hole. That will remove any slackness between the bar and the plates , further enhancing your lifting efficiency.
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#Deadlift #PrePullTension #movementnotmuscles #movementnotexercise #SquatsDotIn #TeamSquats #TeamStrengthen #Fittr