Today’s WOD 5/3/1 Deadlift and a Barbell Complex SWOD 5/3/1 Deadlift When people are warming up, their deadlifts often look pretty solid. The hips are down, the spine is in good alignment, and the timing looks right. However, as the weight gets heavier, it looks more like this:
- The hips shoot up in the air.
- The bar drifts away from the body.
- The chest caves.
- They lose their upper and lower back position.
- The neck hyperextends to counteract the loss of position.
- With the hips in a horrible position (and the knees damn near locked), the back is forced to finish the lift.
- There’s no synergy in finishing the lift between the hips and back. Quite simply, the timing is off.
- The hips are down and the spine is neutral top to bottom.
- The lift is initiated by a blending of a rock solid and stable spine, coupled with leg and hip drive.
- As the bar comes up, it stays tight to the body/shins.
- To finish the lift, there’s a seamless transition between the torso becoming more upright and the hips extending.
WOD Death by Barbell Complex 1 Complex = 1 Deadlift (95/65) 1 Power Clean 1 Front Squat 1 Push Press Each Minute add 1 rep *At failure do walking lunges for the rest of the Workout* 
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