“Constantly varied functional movements, executed at a high intensity” – CrossFit is simple in its definition and in its approach. What do we mean by “functional movements”? They are natural and essential movements we use in every day life to move large loads over long distances, quickly.
Air squat? Getting up out of a chair.
Shoulder press? Getting something up onto a high shelf.
Deadlift? Picking up your shopping bags from the floor.
And right now, CrossFit DireWolf is getting so good at picking up their shopping bags!
CrossFit DireWolf’s Deadlift Cycle
The deadlift is one of CrossFit’s foundational movements. The ability to perform it safely and soundly is useful for all sorts of every day activities that include lifting anything off the ground, not to mention its role in initiating the Snatch and Clean & Jerk.
We’re moving into the last four weeks of our 12-week cycle, which means a fun deload before our coaches take members through their heavy progressions toward a new 1 rep max, enforcing a strong set up, a safe pull, and a secure reset.
Setting up for a deadlift: The feet are planted somewhere between the hips and shoulders, and the bar is gripped outside the shins at mid-shin height. A safe posture means we call for a bracing of the back in a neutral position with a rigid torso before the first pull.
Lifting with proper form: Although it will differ depending on the lifter’s height, usually, the shoulders start higher than the hips, and the hips start higher than the knees. We ask for a drive through the heels, for the knees to move back, and a rise at the chest simultaneously to start the lift. Then through the lift, the shoulders and hips will then rise at the same time.
Resetting a deadlift: Lifters will return the bar down to the floor following the same path they took on the way up. The bar stays in contact with the body, the hips go back, the torso remains rigid and neutral, bending the knees only when the bar has travelled below them.
Why do we Deadlift?
Because it works all the muscles in the body – so we’re talking bang-for-your-buck in that respect – with particular focus on the glutes, hamstrings, and spinal erectors (known as the posterior chain), as well as the abdominals and obliques when we talk about a rigid torso, not to mention how the shoulders and upper back work to keep the bar close.
You wanna get stronger? Deadlift.