Workout of the Day
A) Deadlift Triples
25 min to a 3RM
B) Reverse Hyperextensions
3 sets of 12-15 reps
Don’t Be A Potato Head
Last Friday I watched the movie “Toy Story” with my 3-year-old (Man, have kid’s movies come a long way! Topic for another time). The movie has this great scene where all the toys are exercising, and Mr. Potato Head is actually deadlifting. He pulls so hard on the bar that his poor little arms pop right off!
This immediately got me thinking about our CrossFit Total last week. There were several instances of people jerking the bar at the start of the deadlift – so much that I thought their arms would pop off at the shoulders, just like Mr. Potato Head!
I think this happens because people get excited and full of adrenaline, and they think they have to go from zero to 60 immediately to move the bar at max weights. They end up jerking the bar hard, with resultant shock to the shoulders, elbows, and wrists.
A better approach is to get set up with hips high to create hamstring tension first, THEN use the weight of the bar to pull yourself down. You’ll actually be putting some tension on the bar before you lift it. If you’re lifting 135#, you might have 50# of tension on the bar before you apply full strength. This will force you to set up in a good position, and it will prevent you from jerking the bar.
Don’t be a potato head. Don’t jerk the bar.