Training Gallery

Deadlift Technique Before & After

Here I have Jhanelle'S before and after deadlift videos. In her previous form/technique, you can see her deadlift is similar to a stiff leg deadlift or Romanian deadlift using a lot of the posterior chain (Upper & lower back, along with the hamstrings and glutes). After one session working with Jhanelle we have changed her form, sinking the hips lower into the deadlift to allow for more quad activation (Using both anterior and posterior chain). This will allow her to push through the floor.

The analogy I like to use is the leg press. Think of the amount of weight you can press on a leg press. What muscles are you primarily using? The Quads & hamstrings. Activate the quads by sinking the hips lower into the deadlift. Try not to squat into the deadlift or you will lose that activation and tightness in the quads.

I do this with a lot of clients getting them into a quarter squat position and get them to hold this. This allows the quads to get tight and the legs start to shake. I also get my clients to squat into a deep squat position. Now that tightness is gone from the quads. This is a great to show someone how to activate their quads as opposed to squating into the deadlift.

During this session I also got to go through cues like:

-Setup
-Slack off the
-Activating quads
-Bracing
-Hip drive
-Eccentric movement in a deadlift

Video one: Before
Video two: After

Training Tips

Functional Movement Screening on a body weight squat

Here I have Emily performing a body weight squat. This is a great way to assess functional movement screening on a client before loading them with a weighted barbell or using dumbbells.

Why load your client with a weighted barbell if they are unable to perform a body weight squat correctly? This will increase the risk of injury if their bio-mechanics are moving incorrectly. Learn the movement pattern correctly then progress to dumbbells or a barbell.

This is also a great way to teach your client the cues of how to squat correctly before placing a barbell on their back. Its more difficult for a beginner to take in cues when under a barbell.

KISS: Keep It Simple Stupid

I like to implement one cue at a time. This allows the individual to work on one thing at a time, rather than overloading them with too much information all at the one time. This allows the individual to process and correct one thing at a time.

1st video: Original body weight squat
2nd video: Corrected body weight squat
3rd video: Barbell squat