The big take away from today's workout was to focus on "taking the slack out of the bar"
Too often when we get ready for a maximal lift, we get ourselves so amped up that we charge into the move with slack in not only the bar but also our shoulders and elbows.
Taking the slack out of the bar means to gradually add tension to the bar with straight locked out elbows and shoulders that are set with no additional movement.
The example I use is when you are pulling another car out of a ditch with a chain. (weird, not too many get this reference. But if you were a wild man like me and my pals you had to occasionally pull someone out of a predicament that they got themselves into)
If I hook a chain to the stuck car's bumper and the other to my car, put the car into reverse and stomp on the gas...the chain will snap up off the ground, get tight and pull both our bumpers off.
However, if I take that same scenario and slowly back up first lifting the chain off the ground until it got taunt, and gradually added more gas backing up, then I would start the stuck car ( in this case the bar) to move and then I could accelerate and free the car (or bar).
Once I got the weight light on the floor and the bar is bending (and it will) then I can snap my hips into it and thrust the bar into a "Good Lift".
Doing it the other way, I've seen way too many people rip their arms off and it is tough to eat that way.
Weird thing is...I teach it this way and today I had not one but FOUR people at different times do it the slack way.
Today's Training:
AirDyne: 23 mins
Pre/Re Hab
Dead Lift: 2 rep max
Reverse Hyper: slow and controlled with a solid two count contraction: 4x10
Single Arm/Leg Reach: 6x6