progression checklist

deadlift

markers of control

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • Option 1 (lighter lifts)

    • Inhale at the bottom of the repetition

    • Exhale when standing and “locking out”

  • option 2 (heavier lifts)

    • Inhale at the bottom of the repetition

    • Hold the inhale through the initiation of standing (through the “sticking point” or hardest part of the movement)

    • Exhale as you “lock out” in standing

postural control

  • Do not progress if any of the following compensations occur

    • Loss of grip - the load slips downward from the palm to the fingers.

    • Loss of “packed” shoulder - the shoulders protract “out of the sockets” causing the thoracic spine to flex

    • The head and shoulders move downward and the hips move upward

    • The spine flexes excessively.

    • The knees move forward or backward excessively.

    • The heels come off the ground

    • Excessive shifting of the hips and/or torso away from midline

impact control

  • No Jerking

    • Do not attempt to jerk the weight off the ground aggressively.

    • Initiate the movement slowly until the weight feels like it is beginning to come off the ground.

    • Once unweighted, the load can be moved upward at a greater speed.

  • Take the Slack out of the Bar - before lifting, create torque on the implement to start moving the load upward. When lifting a loaded barbell this will fill in the space between the bar and weights.

    • If done properly, there will be minimal sound when the weight comes off the ground.

    • If the bar is jerked off the ground, there will be a clicking sound made by the barbell coming in contact with the attached weight.

      • If uncontrolled, this can knock you back downward toward the ground before an adjustment is made to go back upward.

  • Touch and Go - when performing multiple repetitions, contact the ground lightly before moving the load back upward

  • Dead-Start Repetitions - when returning the load to the ground after a single repetition, or when performing multiple dead-start reps, follow the load downward without attempting to slow its momentum (do not drop or slam the weight down)