Want a better deadlift? Do this.

Ofcourse you must deadlift more to get better at deadlifting my deadlift has never been better than when I started to front squat. It was subtle, but i started noticing my deadlifts
were getting better and better and better each time I did them. The front squat has a funny way of correcting a series of movements, posture, etc. This is primarily because of the stress this movement places on the erector spinae muscles. With consistently, progressively, overloaded front squats, these muscles are trained to keep the spine neutral and strong throughout the deadlift.

When deadlifting, assuming we are lifting with proper form, setting up properly by tightening up with shoulders behind the bar, we start the movement by pushing through the ground with the heels and once we near the end of the movement we finish with the hips and erectors. If we were to contrast this scenario with the front squat movement, we can see some similarities:

We start the front squat standing with the barbell across the shoulders loading the front of our body. This loading of the axis from the front of the body is apparent when we start to descend and slightly lean forward. Now when we reach the bottom of the movement and start to ascend, we are pushing through the heels while simultaneous pushing  the hips forward. This whole time our erectors are fighting to keep our body in an upright position. Although there isn’t any apparent visible struggle if the lifter is experienced, the erectors are forced to do their job much like throughout the execution of the top portion of the deadlift.

Essentially, the same muscle group is being worked, the erector spinae, albeit residually and not to absolutely the same degree when front squatting. This is why I highly recommend building our training programs around at least one big compound lift each training day; all sorts of residual muscle groups are being trained which carries over into other lifts. This carry over leads to a well-trained and well-rounded physique.

 

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