Swinging the dead lift

Swinging a dead lift? Let me explain.

Enduring 1,000+ swings a day for 10 days forces you to do a couple of things:

  1. learning to explode with the hips
  2. forcefully contracting the glutes
  3. keeping a tight core
  4. making sure the lats and upper back were tight and engaged
  5. breathing
  6. hands and arms were only hooks to the weight

I learned a few things during the heavy swing days, and one of the lessons came while doing box squats during that cycle: hip and Glute focus during box squats, helps move more weight faster.

I started looking at my old dead lift technique, and decided that even though I had all the right set up cues, and positioning, I was focusing in the wrong ways. With what I have learned from swings, my whole performance with dead lifting has changed.

From the outside, the set up looks the same (aside from me doing several air swings to make sure my mind was cued in on my hips and glutes)- a conventional dead lift. But when I begin the pull, I “swing” the weight. What I mean by “swing” the weight, is this:

  1. exploding with the hips
  2. forcefully contracting the glutes
  3. keeping a tight core
  4. making sure the lats and upper back were tight and engaged
  5. breathing
  6. hands and arms are only hooks to the weight

The bar path is still the same.

What I have noticed recently with this new focus:

  • Bar speed has increased dramatically
  • Almost no soreness in the lower back
  • More weight moved faster
  • Better technique

I never really enjoyed the KB swing. It was a boring exercise, and I always preferred the more dynamic KB snatch, but no longer. The 48kg KB has become my new friend as well. 8 sets of 25 reps with the 48kg, following 20×225 full squats gave a whole new meaning to “pain in the ass”.

Till next time, take care, and good lifting,

Tim

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