3.4 Biomechanical Aspects Of The Deadlift Case Study
3.7 Quiz 2
1. When performing a squat, mention 3 key issues that should require attention.
Answers: Squat depth, Foot placement, Bar position, neutral spine, torso angle, knee angle, head position
2. Describe how you would modify the standard back squat to maximize glute activation.
Answer: Increase squat depth below 90degrees
4 Biomechanical aspects of the deadlift
The deadlift (DL) is a multi-joint resistance exercise that is performed in a variety of training settings. Deadlifting is also a very technical and posture based exercise, which could indicate that an understanding of biomechanics would assist in performing a successful lift. The movement includes extension of the knee and hip until the body reaches an upright standing position. …show more content…
2013).The lift begins in an almost squat position sitting back with the weight on the heels, maintaining a straight back and evenly spread feet at more or less shoulder width. The bar should be as close to the lifter as possible. This shortens the moment arm allowing for heavier lifts and prevents the bar from swinging. An alternated grip with one hand using underhand grip and the other on top of the bar, both hands should be evenly spread just outside the thighs and the grip should be switched around between sets. The reason for this is to prevent the bar from rolling out of the hand, especially when using heavier loads. The torso should show an angle of around 45degrees to the floor with the head in neutral alignment with the back and gaze directed horizontally. It has also been recognised as the most “functional movement” as it represents the safest technique for lifting any heavy object inside or outside of sport. This type of exercise would benefit performers within sports that involve heavy lifting or explosive lower body movements such as jumping or …show more content…
The biomechanics of the lift have been studied extensively during powerlifting competitions, with the main focus on the sumo and conventional styles. Training using various variations of the deadlift has also been clearly related to functional adaptation of the spine, where the annual lifted loads of power-lifters has been shown to correlate with the bone mineral content in the L3 vertebra(Schellenberg et al. 2013). However, the increased forward trunk lean during DL lift-off phase may predispose the spine and back musculature to an increased risk of injury. In response to this, research by Cholewicki (2001) demonstrated that a more upright trunk at lift-off is able to reduce the amount of anterior shear force at the lumbar L4/L5 joint. Furthermore, it has been shown that it is important to keep the bar close to the body in order to minimise injury risk to the back as well as to enhance
1. When performing a squat, mention 3 key issues that should require attention.
Answers: Squat depth, Foot placement, Bar position, neutral spine, torso angle, knee angle, head position
2. Describe how you would modify the standard back squat to maximize glute activation.
Answer: Increase squat depth below 90degrees
4 Biomechanical aspects of the deadlift
The deadlift (DL) is a multi-joint resistance exercise that is performed in a variety of training settings. Deadlifting is also a very technical and posture based exercise, which could indicate that an understanding of biomechanics would assist in performing a successful lift. The movement includes extension of the knee and hip until the body reaches an upright standing position. …show more content…
2013).The lift begins in an almost squat position sitting back with the weight on the heels, maintaining a straight back and evenly spread feet at more or less shoulder width. The bar should be as close to the lifter as possible. This shortens the moment arm allowing for heavier lifts and prevents the bar from swinging. An alternated grip with one hand using underhand grip and the other on top of the bar, both hands should be evenly spread just outside the thighs and the grip should be switched around between sets. The reason for this is to prevent the bar from rolling out of the hand, especially when using heavier loads. The torso should show an angle of around 45degrees to the floor with the head in neutral alignment with the back and gaze directed horizontally. It has also been recognised as the most “functional movement” as it represents the safest technique for lifting any heavy object inside or outside of sport. This type of exercise would benefit performers within sports that involve heavy lifting or explosive lower body movements such as jumping or …show more content…
The biomechanics of the lift have been studied extensively during powerlifting competitions, with the main focus on the sumo and conventional styles. Training using various variations of the deadlift has also been clearly related to functional adaptation of the spine, where the annual lifted loads of power-lifters has been shown to correlate with the bone mineral content in the L3 vertebra(Schellenberg et al. 2013). However, the increased forward trunk lean during DL lift-off phase may predispose the spine and back musculature to an increased risk of injury. In response to this, research by Cholewicki (2001) demonstrated that a more upright trunk at lift-off is able to reduce the amount of anterior shear force at the lumbar L4/L5 joint. Furthermore, it has been shown that it is important to keep the bar close to the body in order to minimise injury risk to the back as well as to enhance