The deadlift is one of the three big compound lifts and often categorized as the most challenging in CrossFit training. That said, it is also one of the workouts that is fun to do if you learn the ropes. Despite its simplicity, the deadlift is an efficient and effective exercise that helps you to build muscle fast. At the very core of it, a deadlift involves picking up of a heavyweight.
If you combine a deadlift with squats, you will get one of the best WODs. This is why deadlifts are so critical despite them being challenging. If you are starting out in weightlifting or simply moving from dumbbells and machines to plates and barbells, deadlift can be understandably intimidating. The sweat, grunting, and straining makes it look so painful when you watch athletes do it.
To start you off, it is important you learn the secrets so that you know where to tweak so as to get it right once and for all.
It Is Everything to Do with Your Form
As a beginner, you will be excused to think that deadlift is all about the weight and whether you can get it off the ground or not. However, this is not the case. According to CrossFit training, in the deadlift, the most important thing, particularly for those starting up, is getting the form down.
For instance, if you develop bad form and insist that you want to continue lifting because of what you are used to, you will end up hurting yourself and experiencing a symmetrical muscle growth. If you have never seriously worked your form, you can start as early as now.
There are Different Ways to Do Deadlift
One thing you must appreciate is that deadlift is an extremely versatile exercise. This means you can do it in more than one way. However, in terms of variation, it is important you experiment with lots of different bars and holds so that you get what you are most comfortable with. You can start with the conventional deadlift and then throw in a trap bar or some sumo lifts. As you progress, you can include chains and bands into your CrossFit workout routine to see how well it goes.
Knees, Shoulders, Hips, and Chin
In the course of the lift, you have to pay attention to how your body reacts as it pulls the weight. There are certain things that according to CrossFit training must be ensured by you, such as tucking your chin to your chest and ensuring the hips and shoulders are not just working, but moving together in unity of motion. When this happens, your lift will be significantly improved, and your form will be maintained.
The Mental Switch
Instead of imagining that you are lifting, picture yourself using the bar simply to drive your legs across the floor. This is a mental switch which is very important in giving you a psychological advantage against the weight you are carrying.
Deadlift draws so much from your mental resources, and when you are in the CrossFit gym, it is you versus the bar. Your focus should be on attempting as many reps as you can.