As I’ve posted recently, training from a deadstart can be a very effective tool for teaching athletes how to create tension throughout the system when stability is needed. Training in this manner will help the body repattern it’s sequencing to help ensure that the core activates first, in an anticipatory fashion. This is especially true with a unilateral load (suitcase deadlift). If the trunk doesn’t create tension prior to initiating the movement, they won’t be able to do it (at least not correctly).
Deadstart training is also a great way of teaching how to appropriately gauge the level of strength and stability needed to perform a task. While it is important to be able to create full tension in the system when they want to, it just isn’t how athletes actually function. It is much more specific for them to understand how to recruit what they need and when they need it. No more, no less.
The Ultimate Sandbag has proven to be a great tool to perform this style of training because it can be dropped without hurting anyone or bouncing around and it can be used in a number of different positions and grips.
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