Lesson 5: Deadlift Variations

How do we maximize glute and hamstring engagement while minimizing lumbar strain?

Hinge Pattern, Neutral Spine, Intra-abdominal Pressure, Bracing.

3.12.2 Exhibits proper etiquette, respect for others, and teamwork while engaging in physical activity.

(DOK 2) Contrast the starting hip position of a Conventional Deadlift with a Sumo Deadlift.

(DOK 3) Hypothesize the risks of "rounding the back" in relation to spinal disc compression.

Weight lifting is more than just a gym activity; it is a foundational skill for lifelong health and high-level performance. In the real world, understanding advanced lifting mechanics prevents workplace injuries, increases bone density to combat aging, and provides the discipline required for goal setting in any career. Whether a student pursues collegiate athletics or simply wants to maintain functional independence through adulthood, these principles of progressive overload and biomechanics are essential tools for physical literacy.

-Visual Cues posted by machines
-Teacher demonstration
-Determining which students should use weights vs. body weight
-Videos available

Students will assess a peer using a rubric with proper cues for a variety of deadlifts.

• Fully equipped weight room (Racks, Barbells, Bumper Plates, Dumbbells, Kettlebells).

• Resistance bands and PVC pipes for mobility.

• Weightlifting belts and chalk.

• Stopwatches or iPads for velocity tracking/form filming.

• Student Training Logs (Digital or Physical).