As physical therapists, strength coaches, or athletic trainers, we commonly see patient's performing the deadlift incorrectly. Sometimes verbal cues aren't enough. That's where an exercise like this one can be useful. Using a bar placed at the head, t-spine, and sacrum can give the patient a tactile cue for proprioceptive input to properly perform the hip hinge movement, necessary in the deadlift.
This week's exercise is the conventional deadlift. While most of us do not have access to barbell's and weight plates in the clinic, it's an exercise that is a staple in most athlete's training programs. When done correctly, its an extremely beneficial exercise. However, it is often screwed up horribly.
While not all inclusive (different grips, sumo vs conventional deadlift, etc), this video should serve as a good starting point.
Key points to remember: 1. Flat sole shoes or no shoes (we don't want heel lift!) 2. Think about the hip hinge, not hips up and down (it's not a squat) 3. Push through your heels 4. Snap your hips forward with glute activation at the top of the movement 5. When lowering the bar, begin by pushing your hips back (like a stiff legged deadlift)
Banded Pushups are simply another way to increase resistance for this common exercises. Additionally, it is a great way to further condition the serratus by performing a pushup plus (protraction).
With a band wrapped around your upper back, assume the pushup position. Descend and pushup. At the top protract your shoulders.