deadlift with the bar cradled in your elbows instead of hanging from your
hands
the load sits in front of your chest rather than below your hips, so the upper
back has to round harder and the erectors travel through more range than any
hands-on pull asks for
your elbows and your breathing cap the weight long before your back does,
which is why it goes lighter than a bar in your hands
Execution
Set a barbell on the floor. Squat down with your feet shoulder-width apart and
secure the bar in the crook of your elbows, arms crossed. Protect your inner
arms with padding if needed.
initiate by pushing the floor away with your feet
let the spine flex naturally, particularly in the upper back
use your erectors to straighten the spine gradually as you rise
finish fully upright with the bar held tight to your chest
reverse the movement, leading with the hip hinge
The deliberate flexion is what makes this an erector lift rather than a hold.
The spine travels instead of just resisting.
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
Purpose
deadlift with the bar cradled in your elbows instead of hanging from your
hands
the load sits in front of your chest rather than below your hips, so the upper
back has to round harder and the erectors travel through more range than any
hands-on pull asks for
your elbows and your breathing cap the weight long before your back does,
which is why it goes lighter than a bar in your hands
Execution
Set a barbell on the floor. Squat down with your feet shoulder-width apart and
secure the bar in the crook of your elbows, arms crossed. Protect your inner
arms with padding if needed.
initiate by pushing the floor away with your feet
let the spine flex naturally, particularly in the upper back
use your erectors to straighten the spine gradually as you rise
finish fully upright with the bar held tight to your chest
reverse the movement, leading with the hip hinge
The deliberate flexion is what makes this an erector lift rather than a hold.
The spine travels instead of just resisting.
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.