{"id":6929,"date":"2021-06-30T17:48:26","date_gmt":"2021-06-30T17:48:26","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=6929"},"modified":"2021-06-30T17:48:29","modified_gmt":"2021-06-30T17:48:29","slug":"awesome-primer-for-deadlifts-you-can-do","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/awesome-primer-for-deadlifts-you-can-do\/","title":{"rendered":"Awesome Primer For Deadlifts You Can Do"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and is a great primer for hip hinging exercises.\u2063\u2063\u2063 The weight placement really challenges the core muscles, and reinforces the 360 degree brace. \u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Goblet\/Anteriorly Loaded Hip Hinges: Awesome Primer For Deadlifts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/HwX-4PNt7zE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a kettlebell (or other object) at chest level. For the duration of the exercise, keep the weight against your chest. Pretend you are crushing something in your armpits.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor. \u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063\u2063\u2063\u2063\u2063Do not just mindlessly drop down. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not relax or lose tension when you are in the bottom position. \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you reach YOUR full range, engage your posterior chain muscles and press your body away from the floor and back to the top\/starting position. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"657\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-22.jpg?resize=750%2C657&#038;ssl=1\" alt=\"\" class=\"wp-image-6935\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-22.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-22.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Lower Body And Core Program<\/em> for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This exercise improves lumbo-pelvic stability, and is a great primer for hip hinging exercises.\u2063\u2063\u2063 The weight placement really challenges the core muscles, and reinforces the 360 degree brace. \u2063\u2063 Coaching Tips:\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Hold a kettlebell (or other object) at chest level. For the duration of the exercise, keep the weight against your chest. Pretend you are crushing something in your armpits.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor. \u2063\u2063\u2063\u2063 \u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Now hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063\u2063\u2063\u2063\u2063Do not just mindlessly drop down. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Do not relax or lose tension when you are in the bottom position. \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063 When you reach YOUR full range, engage your posterior chain muscles and press your body away from the floor and back to the top\/starting position. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063 \u2063\u2063 In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063 Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Lower Body And Core Program for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":6934,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22,576,1,34,33,20,851,588,26,592,626],"tags":[324,500,828,464,811,266,587,649,525,527,452,451,482,348,481,752,183,271,326,325,173,409,408,516,237,400,396,636,76,841,75,307,574,209,305,306,410,466,431,67,487,480,65,347,413,72,374,384,489,488,360,77,432,141,361,415,414,491,426,434,492,433,383,140,770,716,479,668,669,667,302,207,208,449,233,238,761,625,443,754,536,241],"class_list":["post-6929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-exercises","category-filler-exercises","category-fitness","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-home-workouts","category-kettlebell-exercises","category-lower-body-exercises","category-minimal-equipment","category-mobility","tag-advanced-core-exercises","tag-athlete-training","tag-athlete-workout","tag-athlete-workouts","tag-athletic-training","tag-back-exercises","tag-back-prehab","tag-back-workouts","tag-best-core-exercise","tag-best-core-workout","tag-butt-building-exercises","tag-butt-building-workouts","tag-butt-exercise","tag-butt-toning","tag-butt-workout","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-deadlift","tag-deadlift-tips","tag-deadlift-training","tag-deadlifting","tag-deadlifting-advice","tag-deadlifting-exercises","tag-deadlifting-for-women","tag-deadlifting-movement","tag-deadlifting-tips","tag-deadlifts","tag-deadlifts-for-women","tag-deadllifts-for-women","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-exercises-for-women","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-men","tag-hamstring-workouts-for-women","tag-hip-hinges","tag-hip-hinging","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workouts","tag-how-to-hip-hinge","tag-kettlebell-exercises","tag-kettlebell-training","tag-kettlebell-workout","tag-kettlebell-workouts","tag-meghan-callaway-core-training","tag-runner-workout","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-strong-core","main-post"],"yoast_head":"<!-- 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