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Deadlifts.html
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<title>Meten is weten - Les 3: Deadlifts</title>
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<li><a href="#planning" id="toc-planning" class="nav-link active" data-scroll-target="#planning">Planning</a></li>
<li><a href="#techniek" id="toc-techniek" class="nav-link" data-scroll-target="#techniek">Techniek:</a>
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<li><a href="#uitleg-van-the-australian-strength-coach" id="toc-uitleg-van-the-australian-strength-coach" class="nav-link" data-scroll-target="#uitleg-van-the-australian-strength-coach">Uitleg van The Australian Strength Coach</a></li>
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<li><a href="#veel-reps" id="toc-veel-reps" class="nav-link" data-scroll-target="#veel-reps">Veel reps</a></li>
<li><a href="#verhoudingen" id="toc-verhoudingen" class="nav-link" data-scroll-target="#verhoudingen">Verhoudingen</a></li>
<li><a href="#meer-weten" id="toc-meer-weten" class="nav-link" data-scroll-target="#meer-weten">Meer weten?</a></li>
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<div class="quarto-title">
<h1 class="title">Les 3: Deadlifts</h1>
<div class="quarto-categories">
<div class="quarto-category">metenisweten</div>
<div class="quarto-category">conditioning</div>
</div>
</div>
<div class="quarto-title-meta">
<div>
<div class="quarto-title-meta-heading">Author</div>
<div class="quarto-title-meta-contents">
<p>Stan Brouwer </p>
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<div class="quarto-title-meta-heading">Published</div>
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<p class="date">February 19, 2024</p>
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<h2 class="anchored" data-anchor-id="planning">Planning</h2>
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<ul>
<li>Warming up:</li>
<li>Techniek rug rechthouden met PVC</li>
<li>Wanneer mixed grip</li>
<li>Techniek & positie deadlift</li>
<li>Ladder 1 RM deadlift & Hex bar</li>
<li>1RM calculator</li>
<li>8rm deadlift + film</li>
<li><a href="meteniswetenform1.html">Scores invullen</a></li>
<li>Tijd over? GHD back extensions</li>
</ul>
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<p><br>
</p>
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<p><img src="images/deadlift.jpg" class="img-fluid quarto-figure quarto-figure-center figure-img" style="border-radius: 8px;;width:100.0%"></p>
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</section>
<section id="techniek" class="level2">
<h2 class="anchored" data-anchor-id="techniek">Techniek:</h2>
<section id="uitleg-van-the-australian-strength-coach" class="level3">
<h3 class="anchored" data-anchor-id="uitleg-van-the-australian-strength-coach">Uitleg van The Australian Strength Coach</h3>
<iframe src="https://www.youtube.com/embed/5mXaPf7AUsE" title="Australian Strength Coach Deadlift Tutorial" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen="">
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<h2 class="anchored" data-anchor-id="deadlift-vs-hex-bar-deadlift">Deadlift vs Hex bar deadlift</h2>
<p>Om de techniek van het deadliften door te krijgen is het handig om de hex-bar deadlift eens te oefenen. Met de hex bar kan je de armen naast je houden, en bij de de normale deadlift komen je armen naar voren als je de barbell wilt vastpakken. Doordat je bij de normale deadlift veel meer voorover gebogen staat kost het veel meer kracht om te deadliften dan met een hex bar. Dit heeft te maken met de <a href="https://sjbrou.github.io/Metenisweten/Squats.html#Biomechanica">momentsarm</a>, en doordat je</p>
<p>Om de hex bar op te tillen hoef je de rug niet voorover te buigen, want je kunt een soort squat naar beneden maken.<br>
Als je bij de normale deadlift teveel squat komen je knieen naar voren, en moet je daar voorlangs om bij de stang te komen. bij de normale deadlift doet komen je knieeen zo ver naar voren, dat je niet lekker bij de barbell komt. Daarom moet je Bij de normale deadlift moet je naar voren buigen om de barbell vast te pakken. Doordat je buigt kantelt ook de rug naar voren en dat is vervelend.</p>
</section>
<section id="veel-reps" class="level1 page-columns page-full">
<h1>Veel reps</h1>
<div class="no-row-height column-margin column-container"><div class="">
<p><img src="https://barbend.com/wp-content/uploads/2017/03/Screenshot-2017-03-31-at-8.08.28-PM.png" class="img-fluid"></p>
</div></div><p>Normaal gesproken kan je met een 1rm calculator ongeveer inschatten wat je 1rm is. Bij deadliften klopt dit vaak niet.</p>
<p>Dat komt door het stuiteren van de barbell als je meerdere reps achter elkaar maakt. Door het gestuiter wordt het onderste stuk van de deadlift makkelijker, terwijl dit normaal gesproken juist het zwaarste punt is. En klein beetje hulp van het stuiteren heeft hier een grote invloed.</p>
<p>Je kan dus wel meer deadlifts achter elkaar maken, maar je wordt onderin, op het belangrijkste punt, niet sterker</p>
<p>Om dit in training tegen te gaan is het goed om tussen elke rep een korte pauze te houden, waarop je opnieuw reset voor de volgende deadlift. Zo heb je de tijd om op je techniek te letten, en wordt je ook onderin de deadlift sterker.</p>
</section>
<section id="verhoudingen" class="level1">
<h1>Verhoudingen</h1>
</section>
<section id="meer-weten" class="level1">
<h1>Meer weten?</h1>
<div class="planning" style="background-color: Gainsboro; border-radius: 8px; padding: 10px;">
<p>Uitleg video’s</p>
<p>Voor als ls je er <em>alles</em> van wilt weten:</p>
<ul>
<li><a href="https://en.wikipedia.org/wiki/Jerk_(physics)">Wat is jerk?</a></li>
<li><a href="https://core.ac.uk/reader/222839636?utm_source=linkout">Squat biomechanics</a></li>
<li><a href="https://robertsontrainingsystems.com/blog/biomechanics-and-the-bench-press/">Bench press overview</a></li>
</ul>
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<p><br>
</p>
<p><br>
</p>
</section>
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const clipboard = new window.ClipboardJS('.code-copy-button', {
text: function(trigger) {
const codeEl = trigger.previousElementSibling.cloneNode(true);
for (const childEl of codeEl.children) {
if (isCodeAnnotation(childEl)) {
childEl.remove();
}
}
return codeEl.innerText;
}
});
clipboard.on('success', function(e) {
// button target
const button = e.trigger;
// don't keep focus
button.blur();
// flash "checked"
button.classList.add('code-copy-button-checked');
var currentTitle = button.getAttribute("title");
button.setAttribute("title", "Copied!");
let tooltip;
if (window.bootstrap) {
button.setAttribute("data-bs-toggle", "tooltip");
button.setAttribute("data-bs-placement", "left");
button.setAttribute("data-bs-title", "Copied!");
tooltip = new bootstrap.Tooltip(button,
{ trigger: "manual",
customClass: "code-copy-button-tooltip",
offset: [0, -8]});
tooltip.show();
}
setTimeout(function() {
if (tooltip) {
tooltip.hide();
button.removeAttribute("data-bs-title");
button.removeAttribute("data-bs-toggle");
button.removeAttribute("data-bs-placement");
}
button.setAttribute("title", currentTitle);
button.classList.remove('code-copy-button-checked');
}, 1000);
// clear code selection
e.clearSelection();
});
function tippyHover(el, contentFn, onTriggerFn, onUntriggerFn) {
const config = {
allowHTML: true,
maxWidth: 500,
delay: 100,
arrow: false,
appendTo: function(el) {
return el.parentElement;
},
interactive: true,
interactiveBorder: 10,
theme: 'quarto',
placement: 'bottom-start',
};
if (contentFn) {
config.content = contentFn;
}
if (onTriggerFn) {
config.onTrigger = onTriggerFn;
}
if (onUntriggerFn) {
config.onUntrigger = onUntriggerFn;
}
window.tippy(el, config);
}
const noterefs = window.document.querySelectorAll('a[role="doc-noteref"]');
for (var i=0; i<noterefs.length; i++) {
const ref = noterefs[i];
tippyHover(ref, function() {
// use id or data attribute instead here
let href = ref.getAttribute('data-footnote-href') || ref.getAttribute('href');
try { href = new URL(href).hash; } catch {}
const id = href.replace(/^#\/?/, "");
const note = window.document.getElementById(id);
return note.innerHTML;
});
}
const xrefs = window.document.querySelectorAll('a.quarto-xref');
const processXRef = (id, note) => {
// Strip column container classes
const stripColumnClz = (el) => {
el.classList.remove("page-full", "page-columns");
if (el.children) {
for (const child of el.children) {
stripColumnClz(child);
}
}
}
stripColumnClz(note)
if (id === null || id.startsWith('sec-')) {
// Special case sections, only their first couple elements
const container = document.createElement("div");
if (note.children && note.children.length > 2) {
container.appendChild(note.children[0].cloneNode(true));
for (let i = 1; i < note.children.length; i++) {
const child = note.children[i];
if (child.tagName === "P" && child.innerText === "") {
continue;
} else {
container.appendChild(child.cloneNode(true));
break;
}
}
if (window.Quarto?.typesetMath) {
window.Quarto.typesetMath(container);
}
return container.innerHTML
} else {
if (window.Quarto?.typesetMath) {
window.Quarto.typesetMath(note);
}
return note.innerHTML;
}
} else {
// Remove any anchor links if they are present
const anchorLink = note.querySelector('a.anchorjs-link');
if (anchorLink) {
anchorLink.remove();
}
if (window.Quarto?.typesetMath) {
window.Quarto.typesetMath(note);
}
// TODO in 1.5, we should make sure this works without a callout special case
if (note.classList.contains("callout")) {
return note.outerHTML;
} else {
return note.innerHTML;
}
}
}
for (var i=0; i<xrefs.length; i++) {
const xref = xrefs[i];
tippyHover(xref, undefined, function(instance) {
instance.disable();
let url = xref.getAttribute('href');
let hash = undefined;
if (url.startsWith('#')) {
hash = url;
} else {
try { hash = new URL(url).hash; } catch {}
}
if (hash) {
const id = hash.replace(/^#\/?/, "");
const note = window.document.getElementById(id);
if (note !== null) {
try {
const html = processXRef(id, note.cloneNode(true));
instance.setContent(html);
} finally {
instance.enable();
instance.show();
}
} else {
// See if we can fetch this
fetch(url.split('#')[0])
.then(res => res.text())
.then(html => {
const parser = new DOMParser();
const htmlDoc = parser.parseFromString(html, "text/html");
const note = htmlDoc.getElementById(id);
if (note !== null) {
const html = processXRef(id, note);
instance.setContent(html);
}
}).finally(() => {
instance.enable();
instance.show();
});
}
} else {
// See if we can fetch a full url (with no hash to target)
// This is a special case and we should probably do some content thinning / targeting
fetch(url)
.then(res => res.text())
.then(html => {
const parser = new DOMParser();
const htmlDoc = parser.parseFromString(html, "text/html");
const note = htmlDoc.querySelector('main.content');
if (note !== null) {
// This should only happen for chapter cross references
// (since there is no id in the URL)
// remove the first header
if (note.children.length > 0 && note.children[0].tagName === "HEADER") {
note.children[0].remove();
}
const html = processXRef(null, note);
instance.setContent(html);
}
}).finally(() => {
instance.enable();
instance.show();
});
}
}, function(instance) {
});
}
let selectedAnnoteEl;
const selectorForAnnotation = ( cell, annotation) => {
let cellAttr = 'data-code-cell="' + cell + '"';
let lineAttr = 'data-code-annotation="' + annotation + '"';
const selector = 'span[' + cellAttr + '][' + lineAttr + ']';
return selector;
}
const selectCodeLines = (annoteEl) => {
const doc = window.document;
const targetCell = annoteEl.getAttribute("data-target-cell");
const targetAnnotation = annoteEl.getAttribute("data-target-annotation");
const annoteSpan = window.document.querySelector(selectorForAnnotation(targetCell, targetAnnotation));
const lines = annoteSpan.getAttribute("data-code-lines").split(",");
const lineIds = lines.map((line) => {
return targetCell + "-" + line;
})
let top = null;
let height = null;
let parent = null;
if (lineIds.length > 0) {
//compute the position of the single el (top and bottom and make a div)
const el = window.document.getElementById(lineIds[0]);
top = el.offsetTop;
height = el.offsetHeight;
parent = el.parentElement.parentElement;
if (lineIds.length > 1) {
const lastEl = window.document.getElementById(lineIds[lineIds.length - 1]);
const bottom = lastEl.offsetTop + lastEl.offsetHeight;
height = bottom - top;
}
if (top !== null && height !== null && parent !== null) {
// cook up a div (if necessary) and position it
let div = window.document.getElementById("code-annotation-line-highlight");
if (div === null) {
div = window.document.createElement("div");
div.setAttribute("id", "code-annotation-line-highlight");
div.style.position = 'absolute';
parent.appendChild(div);
}
div.style.top = top - 2 + "px";
div.style.height = height + 4 + "px";
div.style.left = 0;
let gutterDiv = window.document.getElementById("code-annotation-line-highlight-gutter");
if (gutterDiv === null) {
gutterDiv = window.document.createElement("div");
gutterDiv.setAttribute("id", "code-annotation-line-highlight-gutter");
gutterDiv.style.position = 'absolute';
const codeCell = window.document.getElementById(targetCell);
const gutter = codeCell.querySelector('.code-annotation-gutter');
gutter.appendChild(gutterDiv);
}
gutterDiv.style.top = top - 2 + "px";
gutterDiv.style.height = height + 4 + "px";
}
selectedAnnoteEl = annoteEl;
}
};
const unselectCodeLines = () => {
const elementsIds = ["code-annotation-line-highlight", "code-annotation-line-highlight-gutter"];
elementsIds.forEach((elId) => {
const div = window.document.getElementById(elId);
if (div) {
div.remove();
}
});
selectedAnnoteEl = undefined;
};
// Handle positioning of the toggle
window.addEventListener(
"resize",
throttle(() => {
elRect = undefined;
if (selectedAnnoteEl) {
selectCodeLines(selectedAnnoteEl);
}
}, 10)
);
function throttle(fn, ms) {
let throttle = false;
let timer;
return (...args) => {
if(!throttle) { // first call gets through
fn.apply(this, args);
throttle = true;
} else { // all the others get throttled
if(timer) clearTimeout(timer); // cancel #2
timer = setTimeout(() => {
fn.apply(this, args);
timer = throttle = false;
}, ms);
}
};
}
// Attach click handler to the DT
const annoteDls = window.document.querySelectorAll('dt[data-target-cell]');
for (const annoteDlNode of annoteDls) {
annoteDlNode.addEventListener('click', (event) => {
const clickedEl = event.target;
if (clickedEl !== selectedAnnoteEl) {
unselectCodeLines();
const activeEl = window.document.querySelector('dt[data-target-cell].code-annotation-active');
if (activeEl) {
activeEl.classList.remove('code-annotation-active');
}
selectCodeLines(clickedEl);
clickedEl.classList.add('code-annotation-active');
} else {
// Unselect the line
unselectCodeLines();
clickedEl.classList.remove('code-annotation-active');
}
});
}
const findCites = (el) => {
const parentEl = el.parentElement;
if (parentEl) {
const cites = parentEl.dataset.cites;
if (cites) {
return {
el,
cites: cites.split(' ')
};
} else {
return findCites(el.parentElement)
}
} else {
return undefined;
}
};
var bibliorefs = window.document.querySelectorAll('a[role="doc-biblioref"]');
for (var i=0; i<bibliorefs.length; i++) {
const ref = bibliorefs[i];
const citeInfo = findCites(ref);
if (citeInfo) {
tippyHover(citeInfo.el, function() {
var popup = window.document.createElement('div');
citeInfo.cites.forEach(function(cite) {
var citeDiv = window.document.createElement('div');
citeDiv.classList.add('hanging-indent');
citeDiv.classList.add('csl-entry');
var biblioDiv = window.document.getElementById('ref-' + cite);
if (biblioDiv) {
citeDiv.innerHTML = biblioDiv.innerHTML;
}
popup.appendChild(citeDiv);
});
return popup.innerHTML;
});
}
}
});
</script>
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</a>
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