Deadlift and 800m Run

Look at your feet! Tripod foot! Ideally, as you pull your foot is creating a rigid “tripod”with your 1st metatarsal, 5th metatarsal, and your heel. Weight would be evenly distributed across the three points and give you a solid and stable base with which to drive into the floor. Fairly often I see people in the gym fail to achieve this position. It seems that when the lifter pulls he is driving his tibia into the floor pronating his foot, thus “bleeding” force out through the inside of the knee, rather than keeping it neutral. Sometimes that can result in knee pain,sometimes not, but regardless of pain it is not going to be an optimal position to translate force. If you fall into that category, you may need to look into better footwear for your deadlift. More often than not, something funky is going on with your hips that needs to be corrected before you are going to be able to get that foot right. Strength Workout (SWOD) A1. 3 x 5 Deadlifts A2. 3 x 10 External Band Rotations   Workout of the Day (WOD) 1000m Row 20 OverHead Plate Lunges (45/25) 30 Burpees 20 OverHead Plate Lunges 800m Run ]]>