Crossfit Trainer Practice Test Level 1

During a deadlift, if the shoulders are behind the bar, what should an athlete be cued to do?

1. Lower the hips

2. Push through the toes

3. Raise the hips slightly

4. Pull the bar closer

The correct answer is: Raise the hips slightly

When the shoulders are positioned behind the bar during a deadlift, it indicates a misalignment that can compromise the efficiency and safety of the lift. By cuing the athlete to raise the hips slightly, you encourage them to achieve a better positioning that allows for an optimal angle of more force production and stability. This adjustment helps the lifter to find a more advantageous body position, where the shoulders can be aligned over or slightly in front of the bar, allowing for a more effective engagement of the posterior chain, particularly the hamstrings and glutes. In contrast, lowering the hips may further exacerbate the forward lean of the torso, which could lead to an inefficient lift or even potential injury. Pushing through the toes can disrupt the weight distribution, causing the lifter to lose balance and shift the load improperly, while pulling the bar closer does not address the fundamental issue of hip and shoulder positioning concerning the bar path. Therefore, the correct cue to raise the hips slightly effectively realigns the body and optimizes the deadlift mechanics.