Today I trekked down to Ptc Canberra for a technique session with Sherro, aiming to rejig my awkward Sumo deadlift. I arrived at 10 and the temperature was already over 30º! (38 on the car dash when I left!)
The new Ptc Canberra gym reminds me of the old Ptc Sydney gym but with a much level floor (lol), yet also very neat and well laid out.
After a good stretch and warm up I worked in with Melanie (from ACT states 2013) and worked on new cues and techniques. We worked up to 100kg's and managed to pull 100kg with no back pain! Attempted 105kgs but she wasn't budging today. Worked off 4 inch blocks for a few reps practicing the new set up and felt the mechanics of the lift kick in.
Cues (and I hope I remembered them all)
Set the feet
Engage abs
Engage Glutes
Sink and engage hammies
Tuck pelvis
Set the lats
Take the slack off the bar, push the knees out and drive.
Lock knees as the bar passes, push the hips through.
Lock out!
Now to keep this consistent in each training session and leave the ego out for a while! Walked away confident and with some mobility pointers to help get into the sumo deadlift position.
Huge thanks to sherro for your coaching!
