So the deadlift is the thing I seem to have managed to be really good at so far. Simple move, but proud none the less.
First think of the move this way: You are not picking up the weight with strength of shoulders and arms. Rather, your arms are merely "straps" that connect your body with the bar. The real force of movement comes from the thighs, hips, core, and lower back.
Step up to the bar with feet about hip-width apart with the bar at your shins. Shins should be at a 90 degree angle to the floor. Lean forward and grab the bar about shoulder-width apart. Grip the bar by laying your palms on it first, so the bar is across the upper part of your palm, then wrap your fingers around.
Now that you have your grip, drop your hips low into a squat. I do this move with my squat just above parallel. A technique used by Oly lifters is they drop below parallel, then lift their hips back up to above parallel to get into position. Apparently this tightens everything up and gives the body more torque. Your back should be arched...your butt out and chest up.
Keep your chest up as much as possible. Look forward...I find a "spot" and keep my eyes on that. Because your back plays a big part it is important to keep your spine straight. Take a deep breath in and as you exhale start by drawing the bar straight up. When you get to just above your knee, continue the upward motion but get the power by pushing your your hips forward to stand up-right.
The end position should be with your arms straight with the bar at pocket position, and your shoulders back, facing forward.
To reverse the move, move your hips back/shoulders down and forward and lower the bar as you drop back into the above parallel squat and the bar is at the floor and you are back in starting position.
As long as you remember that the power comes from your thighs, hips, core, and lower back you should be good. Imagine your body as a spring that is wound up in the start position, and it pops open when the bar reaches just above your knees, forcing the angle to quickly open to a straight line. This will automatically pull the bar to it's end position.
Hope that helps. Heck, hope it even makes sense.
Your attempt may fail, but never fail to attempt.
CHOOSE not to accept the false boundaries and limitations created by the past.
| current weight: 265.0