Day 5 of #RulonRules of Strength Training & the Triathlete
On the 5th day of #RulonRules, Coach Jen gave to me:
Learn How to do a Proper Deadlift
There are two types of deadlifts that I like to do as a triathlete: Regular deadlift, and Romanian Deadlift. Figure out which one works BEST for you, and make sure you do them right! I will explain briefly what the differences are:
Deadlifts – The athlete starts from the ground with the barbell. The barbell is lifted using the back, the hamstrings, and the glutes. When the deadlift gets pretty heavy, you will see athletes utilize their back more. I would prefer that the athlete utilize their hamstrings, as we don’t use those enough in the swim, bike, and run. Here is an example of Jen doing deadlifts.
Romanian Deadlift – The athlete will start with the barbell from the hips, lowering the barbell slightly past the knees, as we don’t want to lower it all the way to the ground. That would be called a stiff-legged deadlift. Romanian Deadlifts are great for the posterior chain, which consist of the hamstrings and gluteus. As triathletes, we have a weaker posterior chain, since we tend not to work the hamstrings or the gluteus muscles. We need to strengthen the posterior chain in the gym, versus on the bike or the run.
Make sure you have proper instructions for both of these exercises. Ask a professional! Weekly Vlogs will resume on December 21st.