*Before we get to today’s article and video, I am curious – would you want a copy of my “5×5 Bolt-On” program?

It’s a training I put it together to help some of our staff lead an “advanced” small group training program we run at our gym in Sacramento, CA. With this group, we do a MIX of a basic barbell lift + metabolic conditioning, at every workout. And it’s an AWESOME approach if you want to become strong, fit, and athletic.

So the “5×5 Bolt-On” program is basically programming for folks first getting into the group. It’s intended to get YOU started with lifting – as an ADDITION to your existing HIIT – type program.

Hit reply if this sounds cool, and if we get enough interest, we’ll put it together and make it happen!*

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I am slowly building back my deadlift after tearing my pec around this time last year.

(No, your pectoral muscles are obviously not prime movers during a deadlift. But, when you start picking up some heavier weights, you’d be surprised how much you do use and feel them, especially if one is a little weaker and less mobile as you come back from an injury… not to mention, it’s a pretty good demonstration that the deadlift is a TOTAL BODY exercise!)

Here is the 5-point mental “checklist” I think about before a deadlift session. I also try to focus on ONE of these tips – that I, or a client I’m working with – need to work on most, for the workout. Do you think I hit all of these points in the video? 🙂

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5-Point Deadlift Technique Checklist

1 – Set up with the bar just in front of your shins, but not touching them. When you reach down to grab the bar, your shins should touch it.

2 – Take the slack out of the bar when you set up and get ready to lift. This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground.

3 – Get your back flat. Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up.

4 – The bar path should be straight up and down. NOT around your knees, out in front of your body, etc.

5 – Stick with the double overhand grip for as long as possible. At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body.

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Curious – would you want a copy of my “5×5 Bolt-On” program?

It’s a training I put it together to help some of our staff lead an “advanced” small group training program we run at our gym in Sacramento, CA. With this group, we do a MIX of a basic barbell lift + metabolic conditioning, at every workout. And it’s an AWESOME approach if you want to become strong, fit, and athletic.

So the “5×5 Bolt-On” program is basically programming for folks first getting into the group. It’s intended to get YOU started with lifting – as an ADDITION to your existing HIIT – type program.

Hit reply if this sounds cool, and if we get enough interest, we’ll put it together and make it happen!

Keep training hard, talk soon –

-Forest Vance, Certified StrongFirst Barbell Instructor, KettlebellBasics.net