Today’s article is a guest post from personal trainer Brian Wardle.
Look at all the top level athletes in the world in any sport.
They all have something in common: a well developed backside.
By this I'm referring to the glutes, hamstrings and lower back. These muscles (and the hip extension movement they control) are important because the stronger they are the better they allow you to:
- Run fast
- Turn quick
- Jump high
and literally perform any athletic movement with grace and style.
So what can you do about it?
Start performing the deadlift!
The deadlift gets a lot of bad news because people believe it to be a dangerous exercise. Performed properly, nothing can be further from the truth.
Deadlifting with good technique
Here are a few tips to help you build a strong posterior chain and a big deadlift:
- Step up to the bar with your feet approximately hip width apart. Your shins should be about half an inch away from the bar.
- Bend down to the bar by flexing the hip and knee
- Take a grip which is just outside of either shin (I would suggest an alternate grip where one hand is facing away from you and the other facing behind. This will make your grip stronger)
- Keep your back straight and shoulders slightly behind the bar:
- When you’re ready start to pull the weight from the floor (imagine a piece of string pulling you up from your head)
- As you get close towards completion of the lift, drive your hips into the bar. Some people call this “humping the bar”
- Lower the bar under control to about knee height before you let go.
The key to being successful in the deadlift is to start light and gradually increase the resistance.
Technique is paramount!
You want to make sure you’re sending the correct signals from the brain to the muscles as this will translate more to athletic performance, including batting, bowling and fielding.
So don't get left behind.
Start working on your deadlift technique today and who knows you could be the next big star everyone is talking about!