Everyone knows getting off of the floor is the hardest part of the deadlift however, what most don’t realize is that it’s a lack of hip flexion strength and mobility that makes getting off the floor so brutal.
In today’s coaching, I’ll show you how to make your setup a position of strength, not weakness, so that bar flies off of the floor with ease.
GET COMFORTABLE
If you want to produce more force off the floor, you must make the bottom of the deadlift more comfortable. Your eyes shouldn’t be popping out of your head just to get your hips down! So how do we make this position more comfortable? We strengthen those hip flexors with isometrics.
By making your hip flexors stronger specifically in a shortened position, you’ll be able to pull yourself down into your initial setup with ease. If you’re comfortable here, you’ll be able to produce more force because you won’t be wasting so much energy getting down.
EQUIPMENT NEEDED
The only equipment you’re going to need is something the size of a toothbrush holder. Items that work are thick magic markers, massage rolling sticks, basically anything that’s around 3/4” to 1” in diameter.
Check out the video above for step-by-step instruction on how to do today’s exercise.
HOW TO PROGRAM THIS
For the first week I would suggest doing this 3 times per week preferably on lower body lifting days, and right before you deadlift. Start with one round of 3x10 seconds on each leg.
Week 2, perform 2 rounds for each leg.
From there you can start to increase your contraction time to 15, 20, 25, and lastly 30.
Remember, you have to keep doing at your end range of motion to get the best results.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
Certifications:
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified