qualitative analysis of a deadlift
Goals:
- To move the bar (and weights).
- Specifically, to unbalance the forces so that the net force is moving up so that you can lift the bar and perform the deadlift.
Biomechanical Factors of a Deadlift:
· Inertia: the more inertia an object has, the harder it is to move it. Therefore, the more weight we put on the bar, the more inertia we will need to overcome.
· Static equilibrium: when all forces acting on an object cancel each other out. This means that we need to exert more pulling force on the bar than all other forces acting on it to get it out of static equilibrium.
· Net force: the sum of all forces acting on an object. In the deadlift, gravity pushing down on the bar, ground forces pushing back up on the weight, and the pulling force from our muscles are the key forces acting on the bar and weights. The net force is the sum of all three of those.
· Torque: is a force that rotates or turns an object. Torque is most important when examining the forces produced by the muscles. Hopefully, the lifter is applying equal force on each end of the bar. If they were not, they would be applying torque to the bar as well.
Critical Features of a Deadlift:
· A great introductory video to the deadlift can be found at this link:
http://www.youtube.com/watch?v=lGkoZXdVyeY. This will help clarify overall form.
· Make sure feet stay on the floor. Having a shoe with a minimalist heel is best. For safety reasons, if someone is not flexible enough to keep their entire foot on the floor, modify the deadlift by putting a board under their heels.
· Put your weight on your heels. It is a good cue to make sure people sit back and keep their center of mass back for balance.
· Stand shoulder width apart for a solid base of support.
· Make sure shins are as vertical as possible and keep the bar close to the shins when beginning to lift the bar.
· Focus on knee and hip flexion; this is where most of the movement should occur. Not in the back! The back should stay flat throughout the entire motion.
· Pinch shoulders back to keep the chest out. The humeralhead should be in line with the bar, not in front of it.
· Keep all joints in line and moving in the appropriate plane for safety.
· Maintain a comfortable grip. The best is usually an overhand grip about shoulder width apart.
· Keep the knees behind the bar. If they are too far forward it will drive the whole body forward.
· Proper breathing throughout the whole motion is needed.
· Sequencing and coordination need to be practiced without weight (wooden dowel or PVC pipe) to avoid injury and improper form.
· Extension movement should start mainly with the knees and hips. As you rise up to full extension, drive through
with your hips NOT your back!
Observation Plan:
· Sagittal view will be best for most observation. Check frontal view at least once to check joint alignment and plane movement.
· Pay attention to form first and foremost! Make sure novice lifters are not using their back to lift.
· Correct the starting position if needed before they attempt to lift anything. If they start with improper form it will throw off the rest of the lift.
· Practice technique without weight first.
· Listen for breathing patterns. Make sure they aren’t holding their breath.
· Work from feet up, checking all joints for proper form.
· Inertia: the more inertia an object has, the harder it is to move it. Therefore, the more weight we put on the bar, the more inertia we will need to overcome.
· Static equilibrium: when all forces acting on an object cancel each other out. This means that we need to exert more pulling force on the bar than all other forces acting on it to get it out of static equilibrium.
· Net force: the sum of all forces acting on an object. In the deadlift, gravity pushing down on the bar, ground forces pushing back up on the weight, and the pulling force from our muscles are the key forces acting on the bar and weights. The net force is the sum of all three of those.
· Torque: is a force that rotates or turns an object. Torque is most important when examining the forces produced by the muscles. Hopefully, the lifter is applying equal force on each end of the bar. If they were not, they would be applying torque to the bar as well.
Critical Features of a Deadlift:
· A great introductory video to the deadlift can be found at this link:
http://www.youtube.com/watch?v=lGkoZXdVyeY. This will help clarify overall form.
· Make sure feet stay on the floor. Having a shoe with a minimalist heel is best. For safety reasons, if someone is not flexible enough to keep their entire foot on the floor, modify the deadlift by putting a board under their heels.
· Put your weight on your heels. It is a good cue to make sure people sit back and keep their center of mass back for balance.
· Stand shoulder width apart for a solid base of support.
· Make sure shins are as vertical as possible and keep the bar close to the shins when beginning to lift the bar.
· Focus on knee and hip flexion; this is where most of the movement should occur. Not in the back! The back should stay flat throughout the entire motion.
· Pinch shoulders back to keep the chest out. The humeralhead should be in line with the bar, not in front of it.
· Keep all joints in line and moving in the appropriate plane for safety.
· Maintain a comfortable grip. The best is usually an overhand grip about shoulder width apart.
· Keep the knees behind the bar. If they are too far forward it will drive the whole body forward.
· Proper breathing throughout the whole motion is needed.
· Sequencing and coordination need to be practiced without weight (wooden dowel or PVC pipe) to avoid injury and improper form.
· Extension movement should start mainly with the knees and hips. As you rise up to full extension, drive through
with your hips NOT your back!
Observation Plan:
· Sagittal view will be best for most observation. Check frontal view at least once to check joint alignment and plane movement.
· Pay attention to form first and foremost! Make sure novice lifters are not using their back to lift.
· Correct the starting position if needed before they attempt to lift anything. If they start with improper form it will throw off the rest of the lift.
· Practice technique without weight first.
· Listen for breathing patterns. Make sure they aren’t holding their breath.
· Work from feet up, checking all joints for proper form.
deadlift_checklist.docx | |
File Size: | 13 kb |
File Type: | docx |
Evaluation Plan:
· Correct safety concerns first to prevent injury.
· Allow modifications as needed if the lifter cannot maintain proper form. But do not let them continue if they are performing unsafe form!
· Use cues like “sitting back in a chair”, “hold a board on your back”, that people can easily understand and relate.
· Make quick, easy corrections right away.
· Correct starting form before they attempt the first lift.
· Address strength and flexibility problems with a training program. This is usually seen as an inability to keep their heels on the ground or sit low into a squatting position to grab the bar.
· Correct safety concerns first to prevent injury.
· Allow modifications as needed if the lifter cannot maintain proper form. But do not let them continue if they are performing unsafe form!
· Use cues like “sitting back in a chair”, “hold a board on your back”, that people can easily understand and relate.
· Make quick, easy corrections right away.
· Correct starting form before they attempt the first lift.
· Address strength and flexibility problems with a training program. This is usually seen as an inability to keep their heels on the ground or sit low into a squatting position to grab the bar.