WOD @ GWPC 2-07-08: Deadlift 5-5-5-5-5/ 21-15-9 45# Thruster, Push-Up

Imad & Snooky

WOD @ GWPC 2-07-08

Deadlift 5-5-5-5-5

21-15-9
45# Thruster
Push-Up

Please Read:

A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe - Nov 06 CFJ

The force that is transferred from the back to the bar doesn't just leap over to the arms through the air. It is transferred to the arms through the shoulder blades, and it just so happens that when the correct deadlift position is assumed, the shoulder blades--not the front of the deltoids--are in fact directly over the bar in a line perfectly plumb and vertical to the bar. Let's review the basic force-generation mechanics of the deadlift and see if this makes any sense.

The force that makes the bar go up is generated by the muscles that extend the knees and the hips, and this force is transferred up the rigid spine, across the scapulas to the arms and down to the bar. The weight leaves the floor when the quadriceps extend the knees, but for this to happen the hamstrings and glutes must anchor the hip angle in its position. The hamstrings pull down on the pelvis from below, and the glutes hold it from the top of the iliac crest; if the back stays flat this allows the force to travel up the rigid back held at a constant angle while the quads push the floor.

READ THE FULL ARTICLE IN PDF

Deadlift Instruction by Mark Rippetoe at CF Headquarters