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CrossFit Open 20.3 Warm-Up Tips for Deadlifts

Okay, now that 20.3 has been announced,
stick with us because we want to make sure you’re fully ready for the deadlift.
So the deadlift is a movement that involves a lot of muscles in the back
side of the body, or the posterior chain. We’re gonna give you three exercises to
make sure that those areas of your body are fully ready for the high volume and
high weight of the deadlifts that you’ll be doing. First of all, we’d like you to
grab a PVC pipe or wooden dowel. Take the bar, feed it through a looped band that’s
anchored off in front of you. Hinge at the waist where the bar is directly in
front of your shins. From there, allow your arms to drift forward, and then
squeeze your back, specifically your lat muscles, to bring the bar back to the
shin. When we do the deadlift, we want to make sure that our back is fully engaged,
and we’re keeping the weight as close to us as we can, so that we lower the risk
of injuring our back. So with this exercise, squeeze through the lats to
lock in the bar close to your shins. For this movement, we’d like you to perform
15 to 20 repetitions. For the second movement, we’d like you to get your
hamstrings and your glutes prepared for the deadlift. For this move, we’re gonna
have you perform a single leg reaching RDL. What you’ll do is stand on one foot,
and with the opposite hand, reach forward towards the floor, hinging at the waist.
you should feel the stimulus in your glutes and in your hamstrings. Once you
feel tension build, bring yourself back up to the starting position, and repeat
15 times on both sides. Our last movement is a version of a
deadlift. It’s also a version of a squat. We call it the “good morning.” What you’ll
do is place an open bar bell or a PVC pipe or wooden dowel onto your shoulders.
With soft knees, shoot your hips backwards, allowing your chest to drop
towards the floor. you should feel a tightness or tension build in the
hamstrings, and once you reach the end range, bring your hips back forward what
this will do is it will warm up your posterior chain, like your low back, your
glutes, and your hamstrings, to get ready to work together as they will on the
deadlift. For this movement, perform 12 to 15 repetitions.
Thank you so much for joining us for this video. We hope that the tips we
provided are helpful for you. If you or a loved one are suffering with pain of any
kind, click the link right here to find out where your local Airrosti provider is.
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Reynold King

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