Name: 官方仰臥起坐檢查表（避免錯誤！）。 (The Official Deadlift Checklist (AVOID MISTAKES!))
Uploaded: 2021-01-14T07:33:01.000Z
Duration: 15 min 16 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

One of the best exercises you can do if you do it right.

So we're breaking out the checklist so we can break this down step by step and make

Okay, any good deadlift starts with how you prepare your body to do it before you even

So a couple things that I do: there's two considerations here.

Number one: you've got to have the feeling that you could actually get to this bar and

So what I do is a quick, little routine to feel nice, and loose.

I put my feet up, against the insides of the plates, and I use them to stretch out my adductors

in my groin because we know if you're going to be driving your knees out – as you should

be, as you'll see when you press this bar off the ground, and pull it off the ground

You're going to want to make sure that you have adequate flexibility here through your

The next thing I do is, I feel as if I want to keep my hamstrings engaged, and I also

want to have my pelvis in the right position.

So I lean forward where to grab the bar, and I try to get myself into an anterior pelvic

So I'm trying to rotate my pelvis all the way down until it's facing the ground.

Point your junk down to the ground, keep your hands on the bar, and then keep your head

Look straight ahead and just feel the stretch in your hamstrings, and feel the stretch here

in all those attachments to your pelvis that we know we feel like we're in that good position.

Once I do that – just for a couple minutes until I feel nice, and loose – the next

thing I'll do is this pre-deadlift movement pattern.

That is, I stand here, I keep my hands on my thighs – you're going to see why this

is very important in a second – and I let them slide down until the level of the knees,

If you just did what I showed you that hip hinge should feel really easy now.

So right down to here, no bending the knees.

From here, once I get to the level of the knees, then maintaining this low back, I just

let my hands drop straight down by bending nothing but the knees.

Then I work on going back up and feeling the first few inches of this to be nothing but

let press as I get to the level of the knees, and then driving through with nothing but

So it's hip hinge to the level of the knees, drop the knees down, push through the knees,

hip hinge, and finish it all the way here, through extension.

Just use that movement pattern until you feel as if you've got it down, and then you're

Now we're ready to actually approach the bar.

There is something you want to focus on here.

There are actually two things you want to focus on.

First of all, how far under the bar are your feet going to go?

First of all, let's deal with the easy one.

The width of your feet should be the width of your hips.

Now, for someone that doesn't have a really wide physique like me, that could be pretty

I'm actually inside the non-knurled areas of the bar, here.

For you, that could be a little bit wider, but it doesn't matter.

As far as 'how far under the bar the feet should actually go', there's a little cue

I want to just see my laces on the other side of the bar.

My laces are actually being covered by the bar.

If I sneak them out, just to the other side here, now I've actually setup the right position

Which should be about 1" away from my shin because when I go down to the bar my shins

will go forward to meet that bar, and that is the proper position.

Now, a lot of people will try to roll the bar away, and then roll it back.

That's sort of a pre-lift ritual, but ultimately what they're doing is they're getting that

bar back to that position, and they're using the experience that they have, and being comfortable

with moving the bar to get it there, ultimately, in the right position.

If you're new and you're just learning this exercise; take one of those variables out.

Get set to the bar and don't change anything else.

Get yourself about 1" away, get ready to perform the lift, and just go ahead and do it.

Okay now, with the feet in the proper place, now we've got to get the hands in the proper

There are two elements I want to cover here.

It is the type of grip that we're going to use – because we've probably seen a lot

of different grips being used on this exercise – as well as the width of your hands on

So first of all, let's talk about the type.

You have three different options here when it comes to how you're gripping the bar.

Most commonly, you probably see this 'double overhand grip'.

There's a great advantage to this that we're going to get into when we actually talk about

performing the lift, but at the surface level here, this is giving you the most balanced

distribution of your upper body, and how you're gripping the bar so you don't create muscle

The second option that you'll see is often the choice when you feel as if this is too

weak of a grip, because the bar starts to roll out of your hands.

The one under and one over allows the bar to stop rotating, because as it starts to

fall out of this hand, it's actually turning more into this hand.

It's the same way you would grab a baseball bat.

Your dominant hand would be on the top here, and the underhand, you just take that baseball

That's what you're doing here, on the bar.

However, in order to eliminate some of the muscular imbalances that could be created