Pre-Pull Tension for Better Deadlifts
Aditya Mahajan
ย |ย 1 minute to read
๐๐ซ๐-๐๐ฎ๐ฅ๐ฅ ๐ญ๐๐ง๐ฌ๐ข๐จ๐ง ๐๐จ๐ซ ๐๐๐ญ๐ญ๐๐ซ ๐๐๐๐๐ฅ๐ข๐๐ญ๐ฌ
. ================== . ๐บThough 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. . . ๐บDuring 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. . . ๐บThe 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. . ๐บThus, keeping bar close to the body is very important and this is done by your big strong muscles of the back, specially lats. . ๐บEngaging lats prior to the lift make sure your bar doesnโt 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. . ๐๐ฑ๐๐๐ฎ๐ญ๐ข๐จ๐ง: . ๐ทBefore you initiate the lift, contract your lats by pulling your shoulder blades to the back pocket ( โ๏ธ๐๐ข ๐ก๐ข๐ง ๐ฅ๐๐ง๐ฅ๐๐๐ง ๐ง๐๐ ๐ฆ๐๐๐ฃ๐จ๐๐). You will also hear a โclickโ 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. . . #Deadlift #PrePullTension #movementnotmuscles #movementnotexercise #SquatsDotIn #TeamSquats #TeamStrengthen #Fittr
. ================== . ๐บThough 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. . . ๐บDuring 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. . . ๐บThe 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. . ๐บThus, keeping bar close to the body is very important and this is done by your big strong muscles of the back, specially lats. . ๐บEngaging lats prior to the lift make sure your bar doesnโt 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. . ๐๐ฑ๐๐๐ฎ๐ญ๐ข๐จ๐ง: . ๐ทBefore you initiate the lift, contract your lats by pulling your shoulder blades to the back pocket ( โ๏ธ๐๐ข ๐ก๐ข๐ง ๐ฅ๐๐ง๐ฅ๐๐๐ง ๐ง๐๐ ๐ฆ๐๐๐ฃ๐จ๐๐). You will also hear a โclickโ 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. . . #Deadlift #PrePullTension #movementnotmuscles #movementnotexercise #SquatsDotIn #TeamSquats #TeamStrengthen #Fittr
