Deadlift like the Dancers: Accessory Tips


With hundreds of resources claiming the secret to the “perfect” deadlift, we asked two of the strongest deadlifters in the sport of CrossFit what accessory movements are best for improving stability and form. We all know we need to push through the heels and keep our hamstrings tight, but what exercises outside of the deadlift can help improve your heaviest lift?
 
There’s no doubt that Sam and Jennifer Dancer are two of the strongest athletes in the sport of CrossFit. Their team, CrossFit Conjugate Black fought their way to second place at the 2014 CrossFit Games and dominated the deadlift event, coming in first place in both the mens’ and womens’ total.
 
When we asked Jen and Sam what their favorite accessory movement for improving the deadlift was, they both passionately advocated for the reverse hyper.


As Sam put it, “It can help people figure out how to brace the body while moving the hip independently.” If you struggle with keeping your core tight while fully extending your hips in the deadlift, the reverse hyper is perfect for you. Not only does the reverse hyper teach proper bracing, it also has rehabilitative benefits, decompressing the spine without any vertical compression.

Besides reverse hypers, the Dancers explained that any movement that strengthens the back, hips, glutes and hamstrings at the same time is “gold.” A close second being sled pulls.

The same concepts can be applied here, bracing the back while using the glutes, hips, and hamstrings to do the real work.

Accessory movements can help teach proper bracing of body and engaging of the hips, glutes, and hamstrings, but the couple explained that a strength athlete at any level should still work deadlifts into their programming at least once or twice each week.

Bonus tip? The Dancer’s wear Reebok powerlifting shoes. And who doesn’t want to deadlift like the Dancers?

Related Posts

Blonyx launches UK’s First Egg White Protein Isolate
Blonyx launches UK’s First Egg White Protein Isolate
Blonyx, a Vancouver-based sports nutrition brand, launched the UK’s first Egg White Protein Isolate product today.
Read More

0 Comments

There are not comments yet. Be the first one to post one!

Leave a comment

Please note, comments must be approved before they are published

Related Posts

Blonyx launches UK’s First Egg White Protein Isolate
Blonyx launches UK’s First Egg White Protein Isolate
Blonyx, a Vancouver-based sports nutrition brand, launched the UK’s first Egg White Protein Isolate product today.
Read More
★ Reviews

What our customers say

266 reviews
89%
(236)
6%
(17)
2%
(6)
0%
(1)
2%
(6)
Best Protein on the market

This is by far the best protein I have ever had. It is pure and very limited in ingredients and my body feels great when I take it.

Great protein for sensitive gut!

It’s been hard finding a protein powder that wouldn’t give me bloating and upset stomach so having this egg white option that tastes great is just awesome. It does need little bit more shaking to avoid any lumps but thumbs up from me.

My new favourite protein powder!

Love this product so much!! Tastes great! I find that protein powders can sometimes be too sweet, where this one is perfect! The texture is just like chocolate milk and I love having it after a workout. On top of that, there are minimal ingredients and all the ingredients are things you would recognise...clean product! This will be my protein supplement from now on. Thanks Blonyx! :)

Blonyx S15 Women's Shirt

soooo small. No guidance given on sizing when I ordered. I always fit a women's small but not this time.

Hi Wilma. Sorry to hear about the sizing issue. Can you email sales@blonyx.com with your order number and we can get the correct size sent out to you asap.