KETTLEBELL DEADLIFT PROGRESSIONS
Try these three simple yet effective movement patterns in building a better deadlift.
DOWEL HIP HINGE
Before going ham in deadlifts, its key to learn the pattern before loading. The Dowel itself helps to keep a nice long and neutral spine. The goal here is to keep the back of your head, shoulder blades (Upper back) and top of your booty (tailbone) in tact with the dowel as you take your hips as far back as you can.
2. KB DEADLIFT OFF PLATE/ ELEVATED
Once you've gotten comfortable or efficient in your pattern, lets load him up (cough), load it up. When starting, you may not have the mobility to start all the way from the floor. Allow yourself space and patience to get there. In the mean time, practice on a plate, small box, or pads as shown in picture. Perform from here and build strength while stimulating progressive work on your mobility.
3. KB DEADLIFTS
As your mobility and strength has increased or improved, now it's time to pick that bad boy off the ground. Each time you practice, increase weight little by little, becoming the strong as Queer we know you can be.
For more on Kettlebell movement patterns, tips and tricks, visit us at BlackandQueerFitness.com or try our Kettlebell Fundamentals Class every Saturday and Sunday at 11am, Harlem Kettlebell Club.
