Dead Lift

How to Deadlift:

Stance: You always want start with a dynamic stretching pre-workout and static stretching post-workout.  of the back muscles before attempting the deadlift. Place the barbell on the ground and attach weights to it according to your strength and fitness level.Step up to the bar so that your feet are approximately shoulder width apart and under the bar pointing forward or slightly outward. Looking vertically, the bar should be over the balls of your feet.

Prep: Squat down and grasp the bar. Your hands should be slightly more than shoulder width apart grab the bar with one of your palms facing you and the other is facing away from you.Lower your hips so that your thighs are parallel to the floor and flatten your back and look straight ahead it is imperative to focus on contracting the spinal erectors. Keep your chest up at all times.

Movement:  Lift the bar off the ground by standing up, raising your hips and shoulders at the same rate and maintaining a flat back, push through the heels keeping the bar in contact with the legs producing torque and activating fast twitch fiber with the explosion involved. The weight should hang with your arms straight. Come to a standing position with upright posture. The bar should just be "hanging" in front of your hips. Keep a  Nice lumbar curve throughout the movement.

Follow Through: Pull your shoulders back if they are rounded forward. The bar should travel in a vertical path and not arch around your knees, keep your shoulders over the bar not behind to keep a straight bar path.

Recovery: Lower the bar in a controlled manner back to the starting position. Remember to contract the antagonist muscles of the spine to protect the spine by keeping the back straight because you're still supporting the weight. Begin the movement to lower the weight by pushing your rear end out as if you are going to sit down in a chair. This will keep the knees back and out of the way of the bar as you lower it down. Keep the head up and do not look at the bar or the ground as you lower the weight.

Novice

Expert

Cues: Head Up, Chest up, Butt out, Drive through your heels
Drills: Muscle memory drills, working with out the bar or a very light weight  focusing on form and keeping your back straight till you muscles memorizes the movement, Stretching and flexibility.10 mountain climbers taking the knee outside the arm.

Definitions:

Slow twitch fiber- a fiber that reaches peak tension relatively slowly
Fast twitched fiber- a fiber that reaches peak tension relatively quickly
Antagonist-role played by a muscle acting to slow or stop a movement.
Dynamic Stretching-stretching of muscles, tendons, and ligaments produced by active development of tension in the antagonist muscles.
Torque- the rotary effect of a force about an axis of rotation, measured as the product of the force and the perpendicular distance between the force's line of action and the axis