A proper set up for the deadlift makes a huge difference in how much weight you ultimately lift, and the deadlift should be your strongest lift in the CrossFit Total. We will review today in class, but it helps to know beforehand.
Coach Mark Rippetoe walks through the deadlift setup
The steps to take, in order, are:
- Feet
- Hip width apart
- Bar over the center of the foot
- Grip
- Put your extended thumbs against your hips for width
- Rotate non-dominant hand to underhanded grip
- Shins
- Bend over at the waist to grip bar
- Push shins forward to meet the bar
- Chest
- Squeeze your chest up, butt goes down slightly
- Pull
- Arms are completely straight
- Think of pushing the floor away from the bar with your legs
- Return
- Lower the bar in the opposite order you lifted
- Do NOT bend over at the hips as you drop the bar
Workout of the Day
CrossFit Total
1-1-1
Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift
Record total weight of your best successful lift for all three events
