If you don’t have lifting boxes, you can use 45-pound plates if they are flat on one side. It elevates the bar up off the ground, demanding less mobility from the lifter to get into a proper setup.Īs mobility improves, the elevation needed can be lessened until the lifter no longer needs to work off boxes at all. This is a big reason why exercises like Rack Pulls and Trap Bar Deadlifts (more on these in a second) are very popular – the elevated handles make them much easier to get into a comfortable starting position.įor athletes struggling to get into a proper starting position (and/or taller athletes), whether for deadlifts or Olympic lifts, moving them to blocks (boxes designed for weightlifting) is usually my first choice as an alternative. Lack of mobility can make it very uncomfortable, if not impossible, to set up for deadlifts in a good starting position with proper form. If you don’t have a rack to do Rack Pulls out of, then using blocks can be a perfect alternative that provides the exact same function. But again, I must stress, that lifting more weight for “more weight’s” sake is not a good reason. A mixed grip in some cases will help the lifter pull more weight. This is not to say that a mixed grip is bad for lifters. The main reason I recommend this grip is that the athlete is deadlifting to gain strength and athletes should be training symmetrically as much as possible. The bar should maintain a position over the midfoot and should never rest on the thighs during this movement.įor most field and court sports athletes, gripping the bar with an overhand grip is what I would recommend. The hips will push back and the knees will bend simultaneously. The athlete will take in a big breath, maintaining a braced core and shoulder blades pulled together.
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