Should Women Deadlift? HELL YES! The Deadlift is the ultimate test of strength as it involves every major and minor muscle in the body. When Deadlift Day comes around I usually start with one of three forms of Deads. 1. Deficit Deadlifts- performed pulling from standing on a raised surfaced. Usually 4 inches. 2. Block Pulls- performed by pulling the barbell off a raised surface. Usually 7 - 10 inches. 3. Deadlifts from the floor. What week I am up to in my program and the day of the week will depend on what type of deadlift I will perform. The sets and reps also depend on what week I am up to in my program, this could mean sets of 5 x 10, 5 x 5 or 5 x 3 reps. Following my sets of heavy deadlifts I perform 3 - 5 accessory exercises to compliment, or help execute my main lift. I focus on my weaker points first. Eg: My initial pull off the ground in a Deadlift is the most challenging part for me, so I choose exercises to help strengthen this part of my lift first. Below is a short description of the three exercises in the video posted. 1. Good Mornings. Performed in sets of reps 8 -12. Purpose: Strengthens the muscles used in the initial pull of the Deadlift. Target Muscles: Spinal Erectors, Gluteus Maximus, Hamstrings. Coaching Points: Stand upright, feet shoulder width apart. Keep head and chest up throughout. Inhale and bend at the waist, focus on pushing hips back, torso should be at a 90 degree angle, or parallel to the floor. Keep your weight distributed evenly through the balls of your feet and your heels. Return to starting position and exhale. Focus on loading through hamstrings and glutes. 2. UDL’s or Ukrainian Deadlifts. Can be performed from blocks (30cm or more) of Gym Class Steps as a platform. High volume exercise, reps of 15 - 20. Purpose: Lower back power and explosive power when lifting. Target Muscles: Spinal Erectors (especially lower back), Gluteus Maximus, Hamstrings. Coaching Points: The Kettle Bell will sit about level with your shoes. Stand upright on the blocks, keep chest up, back straight. Bend at the knees only slightly, keeping your hips high. Grasp the Kettle Bell with both hands, lower all the way to the floor and explode up to lock out position. Repeat for high reps. The wider the feet, the more glute work; the closer the feet, the more lower back. 3. GRH’s or Glute-Ham Raise. Performed in sets of reps 8 -12. Purpose: Strengthens Stabilising Muscles Target Muscels: Spinal Erectors, Gluteus Maximus, Hamstrings, Gastocnemius. Coaching Points: Lie face down on the machine with your torso at horizontal, legs straight. Place hands at chest or behind your head (or to add resistance, hold a weight at your chest). Inhale, flex at the knees and pull torso to vertical. Exhale as you return to the starting point, flexed knees, body at horizontal. Some more accessory work that will contribute to the deadlift include (but are not exclusive to): 1. Stiff Leg Deadlifts 2. Wide Grip Chin Ups 3. Reverse Grip Chin Ups 4. Bent over Dumbbell Rows/ Seated Row/ Pendaly Row 5. Lat Pull Down 6. Barbell Shrugs/ Kettle Bell Shrugs 7. Paused Deadlifts Plank Box Squats As Brandon Lilly says, ‘Go to the gym, bust your ass, lift like a warrior.’ Train hard! xx
Posted on: Sun, 26 Jan 2014 08:33:18 +0000
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