Jacob E


September 13, 2017

Performed at: Keshequa High School
Workout Name: Q1-W2 - DEADLIFT BENCHMARK #1
Description: The Deadlift

Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.

With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.

Lower the bar by bending at the hips and guiding it to the floor.



Determining 1-Rep Max Deadlift

Warm-up with a light weight to reduce injury. When ready, follow the directions below:

If comfortable, use a spotter and attempt a max weight.

If new, use a spotter and rep with a comfortable weight then utilize One-Rep Max calculator to determine approximate one-rep max weight.

Results: 160. lbs
Performed as RX
Warmup: Intro to the Deadlift
Cooldown: Ultimate Frisbee

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