Speaker 1: Hey again everybody, Tom Parson is back.
Today let's break down and look, are you doing dead lifts in your workout.
Don't let dead lifts scare you.
I know that it's a compound movement.
A lot of people sit here and think, oh no heavy weight.
I don't want to hurt my back.
That's what I want to talk about.
Let's eliminate that.
Depending on what kind of shape you're in, depends on where we need to start.
By shape I mean obviously how does your body move.
Do you have good ankles? Are the knees in trace how they're supposed to be? Are your hips moving? Are we firing those glutes? Do we have good form with that back? Is the back doing its work? What kind of posture were you in? It covers a wide range in different things.
We may have something like this with 135 that we're going through or we may start as simple as just a little speed stick for a little pole to keep on that.
Maybe break it down, use a dumb bell or cow bell.
Don't get freaked out when you hear dead lifts, power clean, smashes, all of those are great movements but there's different levels for us to start.
We want to make sure that first off, the body can do it.
If the body can't guess what? It needs to.
You're built to do these things.
Let's make sure that body is working correctly.
First thing we're going to do is look at the form here.
We want the feet about shoulder width apart, little bit closer, a little bit further depending on what feels like a nice powerful base for you.
We always want to go down to pick up the weight.
Bending, we want that back straight.
If we're picking up anything this way, that's absolutely terrible.
Break that habit.
I have a little one year old at home.
It's great to watch little kids because whenever you drop something or wants to pick something up or I even catch him sitting down watching his bigger sister, he just drops down to a perfect squat and he'll just sit here.
That's what we want to get the body to do.
Anytime we're bending down to pick something up we're down to here.
We have those hands really focus on that back.
Dropping that butt as low as you can.
Know that we need to have those ankles.
If your ankles are limited we can do a really simple dorsi flexion stretch.
We can go down from here, lean in, dropping this knee forward, pushing and making sure that heel stays on the ground, and just going back and forth in through there.
Again, really simple straight forward things today.
From there we want to make sure that the knees are in a good spot.
What that really tells us is that if the knees are in a bad spot, that usually means that the butt and hips are not doing their job and their out of line.
Again, we want to try to keep those knees over those toes and sitting down the best that we can.
If we're not able to do that do not start with that weight.
We're starting here and I'm going to get closer for you so you can see.
This is where it really helps with these [inaudible 03:07].
But we're just going from here, nice little bend, and trying to do this sitting motion.
It's even fine if we put something behind us but I want to be back into those heels, feel those glutes firing, making sure we're not rounding it down into here.
We're down to there, that butt is sitting, nice straight back from there, nice and powerful.
That will allow that to sit up and explode.
We can also use our simple little cow bell here.
Hold it out.
The further out away we go with the weight, the easier it's going to be to drop and go nice and straight and up and down.
We can also look at that thoracic extension making sure that that spine wants to open and get into this position versus wanting to stay in that nice close rounded space.
We can do something as simple as reach back extensions to where we're down and as we go to lift I'm extending that back and lining it up.
Meaning I'm making those muscles work.
I'm feeling around those scapula shoulder blades, really feeling everything come up.
Once you're done with it, you're ready to go on.
Again, make sure that your supervised, have good form, always have a mirror handy.
We're down, coming up, nice extension, keep those shoulder blades nice and tight, engage in that core, going through, try to move as much weight as we can while being safe.
The more weight we can move, the more potential for faster club head speed and power because we have sheer force and sheer power and strength there.
[inaudible 04:54] check them out.
If you have any questions or need any help with it shoot me an email over, [email protected]
Check out the website for more additional content coming and let's get started on those swings for the spring guys.