Stop Rushing the Slack Pull and Wedge in the Deadlift
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- The slack pull and wedge is one of the most critical aspects of the deadlift. The biggest problem with this part of the setup is that it is often rushed by the athlete. An effective method of interpreting this can be by approaching the setup as two parts. Take your time when performing the slack pull and ensure that you have reached the maximal height and tension before starting the wedge. Then as you wedge through, be conscious of your wedge so that you're properly taking your time to load the quads without a premature rush of breaking the barbell off the floor before it is ready. Often, athletes have not fully loaded themselves into the optimal starting position and will use the back to rush the barbell break off the floor. Instead with the wedge, learn to take your time and properly load into the quads so that the leg drive is the cause of the barbell breaking the floor and not the torso.
Chapters
0:00 Intro
0:24 Rushing the Setup
1:27 Treating It As Two Movements
2:33 Too Forceful a Wedge
2:57 Summary
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nice video, would it be possible for you to create separate tutorials from start to finish for every lift?
Thanks for your support William, I have done videos already for I believe the squat and I will look into doing in depth guides for the bench and deadlift in future too :)
when i wedge, should i squeeze my lats too? I see so many deadlift tutorials saying you should be tucking lats in (queing the squeeze of the armpits)
Great question. Personally it depends on your movement and whether you need to actively cue it in order to maintain tightness in your movement. Usually, I don't see a need to do so as tightness is maintained through full body positioning. But if you lack an ability to maintain that tightness and extension in the spine, it may be a helpful cue.
@HeadstrongTrainingSystems ooooo that helps alot. before i learnt how to wedge and properly slack pull, i follow russel orhi's technique of judt hinging to the bar then pull the slack using my lats then leg press the floor. but i once i learnt how to slack pull and wedge, i didnt feel the need to que squeezing my lats anymore. thankd alot for the reply, ur making amazing content 😁
Definitely, every lifter is different so don’t go about trying to emulate another technique. Run with what is effective for you to get into the right positions. Thanks for your kind words :)
Would you agree hip hinging can be seen and done as an rdl?
You’re exactly right. The hinge is essentially an RDL as we prime ourselves into the optimal deadlift position!
To clarify, when wedging thru your hips drop a little correct?
Good question, how much you wedge depends on the position you are in during your slack pull. If your hips shoot back alot during your slack pull, then you will need to wedge (drop the hips through) to get back into optimal pulling position and vice versa.