Eats Like a King

strongisbeautiful:

The Deadlift

Since not everyone is able to attend the Level 1 CrossFit Course, I thought it would be a good idea to recap some of the most basic movements in CrossFit, according to CrossFit and its HQ trainers and materials.  For the most part we are deadlifting correctly, but simple minor changes can make a major difference in both performance and injury prevention.  Let’s work from the bottom up.

1. Feet and stance – feet are directly under the hips, meaning hip width apart.  This is also known as the jumping position, essential for setting up for a clean or snatch.  The initial stance is the same.  The weight of the body is in the heels.  Think of rolling back onto the heels, pulling the bar closer to the body.  This brings point #2:
2. Grip and the bar – the grip is symmetrical on both sides of the legs, outside of the legs.  Conventional double over hand grip is a grip builder and good strength training for cleans.  A switch grip is a grip tester and can (if desired) be used for heavy one rep maxes.  The bar is directly over the laces, close to the legs and will travel in a straight path up and down the legs.  Contact with the legs is expected. About those legs:
3. Shins- shins are near vertical.  This gives a good set up for the hips:
4. Hips- hips above the knees to start. Moving along to the torso:
5. Torso – abs are tight. Back, spine and neck are flat and neutral.  As a continuation, head should also be neutral. Chest is up and inflated with shoulders slightly forward of the bar.  Shoulders are over knees.   Shoulders are pulled back and down.  Lats are contracted, pulling the bar towards the shins.  The arms do not pull; they are merely straps that hold onto the bar.

Notice how the arms, torso and legs make a nice triangle.  That hip angle will remain the same until the bar passes the knees.  By following this rule, we eliminate all possibilities of a “scary cat” back deadlift, the most common fault of the deadlift and most common cause of lower back pain post deadlift. 

Initiate the deadlift by pushing with the heels.  By slowly rising with the hips traveling at the same rate as the shoulders, we will not violate the angle that needs to remain until the bar crosses the knees.  The bar travels straight up and down, and full lock out is considered once the hips fully extend vertically (think 180 degrees).  

ease-hike-trim:

Win. I don’t see any flaws in this design.

fabforgottennobility:

Maltese Falcon

Flickr - Gena Golovskoy

B-3. Pho Nguyen is not open on Mondays…Yet this is when the craving peaks. Amazing.

capngrimbeard:

You can nerestudy th’ riggin’ o’ ship classes. Knowin’ ‘t can be th’ difference between livin’ wi’ booty an’ bunkin’ in Davy Jone`s Locker!

americascup:

Artemis Racing wins the ‘dash for cash’ today in Venice - Arzanà City of Venice Trophy