Lindsay coaches volleyball player Ellie Duffy through the stiff-legged deadlift to build hamstring strength and prevent knee injuries like jumper's knee. Key cues: narrow stance, bar close to the body, hinge at the hips, and press them toward an imaginary back wall. Start with 3-4 sets of 10-12 reps, then add weight as form improves.
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Hi, I'm Lindsay with moxie, strength and nutrition again and I'm back with the Ellie Duffy and we're going to go through deadlifting today. A lot of volleyball players tend to work legs a lot lifting heavy which is great for explosive movements. A lot of squatting tends to get done. So sometimes we can have over countering squats to hamstrings. They're really important to focus on isolating those hamstrings through lifts such as the deadlift. So today we're going to do a stiff legged deadlift, just going through proper form of it and really focusing on building that hamstring strength in comparison to the quad strength. So you really have to equalize the balance when you're jumping. Exploding. Having an underactive or weaker hamstring, it tends to result in a lot of the knee injuries that we see in volleyball from patellar tendonitis, jumper's knee, things of that nature. So we're just going to jump right into the deadlift and the proper form of it. So Ellie's gonna step right into up to the bar here and she's gonna have a little bit of a narrower grip or a narrower stance. So her shoulders are, hips are just within shoulder width. She's gonna grab the bar and she's gonna have just outside of her legs just like she does. Then what she's gonna do here is she's gonna take the tension from the slap out of the bar and create tension and she's gonna pretend like she's crushing oranges within her armpits and really locking her lats down into her back pocket to really squeeze it tight. She can come up, exploding up, crossing the hip forward up to a nice stance right here. And now she's going to go down slow and controlled, keeping the bar close to her body as she can, pressing her hips towards the back wall and exploding up and then slow control on the way down again keeping that bar close to her body and then exploding up. And so what's really important here is that the minute she keeps the, so she keeps the bar close to her body, the minute she lets the bar come away from her body, she disengages her hamstrings and engages her shoulders. So her shoulders come out. And that's where you tend to get a lot of lap lat potential lat injuries because you're now taking your lats and you're expanding them out. So you really want to crushing oranges in your armpits and locking your lats into your pocket. I'll Just have her go down one more time. Yosi is not necessarily about how far you can get down here. Ollie does have really good flexion right here. She has really good flexibility, so she is getting a nice deep down there. But really, you just have to go to the point where you feel that nice pull in your hamstrings and then back up. Okay, nice and tight on your hamstring. Back up. If you do get a lot of pull, you can tend to step up on a box or things of that easy. These are great explosive movements. Looking really good. Make sure you're pressing your hips towards that back wall when you're extending down too. And just bending. Just hinging at the hips. Just hinging at the hips. I'll have to do it one more time. Down. Exploding up. Awesome. You can go ahead and set it down. So that is proper deadlift formation. Really important to want to work on form first and then build up to weight. So you can start anywhere with three to four sets, about 10 to 12 reps to really build on that. And then you can increase your weight and decrease your number of reps and sets. So that's form of the deadlifts. Really want to work on those hamstrings. They're very important to everything we do with volleyball. Explosive movements. You want to make sure you have balanced quads and hamstrings to prevent injury. So thanks for tuning in.
