Countless times I see people deadlift or squat with exaggerated extension of the lumbar spine
I used to be one of this people until I severely fucked up my lumbar spine and was made to realise what I needed to fully understand about human movement with a barbell and how different it is to human movement without a barbell
Stability is the goal. In relation to the lumbar spine when deadlifting, active muscles provide stability throughout the entire movement
There are so many muscles involved with this movement, but specifically with the lats, when they’re activated properly they play a huge role in ensuring the lumbar spine is stabilised and that the bar also stays close to the body
Follow these steps the next time you deadlift:
1. Shins hip width apart
2. Shins 1 inch from the bar
3. Break at the hips when bending down to grab the bar just enough to ensure your shins don’t push the bar forward (keep shins as vertical as possible)
4. Ensure your hands are just outside your knees
5. Take a big breath and hold it and focus on putting that air into your stomach (you want to create intra-abdominal pressure)
6. Push your shoulder blades down towards your back pockets (activates lats)
7. Push your knees out against your locked elbows and stand up with the bar (activates glutes and utilises legs as much as possible in the movement)
It may seem like a lot to remember, but that’s why constant perfect practice is essential when you’re doing this stuff
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