قالب وردپرس درنا توس
Home / Fitness and Health / 30 days deadlift: 21-30

30 days deadlift: 21-30



Editor's note: Did you miss the first 20 video tips? Do not put your knickers in a knot. Here you can catch up:

30 days deadlift: 1-10
Deadlift 30 Days: 11-20

Day 21 – Engaging the Lats

A common technique defect of many lifters is that the dumbbell slides off the body. This not only complicates the leverage, but can also damage the back.

A simple exercise that I like to use is adding a band. Wrap one end around the barbell and the other around something that can not move ̵

1; eg. A power rack or my biceps.

The idea is to resist the band's move to grab the lats and keep the lats. The bar is closed for the duration of the set. If someone does not know where his lats are, he will follow this exercise.

Day 22 – Adding Bands for Resistance

Adding oncoming resistance to your deadlift can add variety to your training. However, this is a great way to use the strength curve.

The bands add more resistance when you have the least mechanical advantage (top or lockout) and where you are weakest (from the bottom). Adding these items can be tricky, especially if you do not have access to a platform or a smart power rack with pens. Often a few heavy dumbbells are gripped, the bands are placed around each grip and the bands are then pushed over the dumbbell. Long subdivision is easier. A simpler way can be found in the video.

Day 23 – Get Your Weight Back

Too often, the lifters with too much weight prepare themselves forwards in the toes. One of my main clues to the setup is "armpits above the pole with maximum thigh tension." In other words, most people need to regain their weight so that they are better able to pull the pole off the ground.

One simple exercise I would like to use as a last resort is to place a box behind someone you learn to regain their weight. The goal here is not to sit on the pits and relax. Rather, it is to use it as a target to bring the lifter more to the bar than before.

Day 24 – Do the Anderson or Pin Squat

This is one of my favorite moves I can build the deadlift If the hip position matches, the deadlift can be taken along. For those who are struggling to maintain an upright torso, this is a good option for getting into shit and giggling.

As secondary movement on the day of the deadlift, you perform 6-10 sets of 1-3 reps with 55-70%. from 1RM of the Squat.

Day 25 – Stop Over Cueing

Deadlifting is a simple exercise to overcome and overwhelm people in other ways. Imagine this: If you need to use 42 different signals to get someone to do an exercise, this is probably the wrong exercise for them.

That is, when it comes to putting somebody in the right starting position, donating things does not have to be complicated. The two options in the video work well.

Day 26 – 2-kettlebell deadlift

I'm a big fan of deadlifts more than once a week, but that does not mean we have to be a hero and load the barb each time … hard or heavy use a barbell at all.

I need to give Artemis Scantalide's props because it helps me recognize the value of the 2-kettlebell deadlift. This is a great option if you want to raise the deadlift without squeezing the spine, and it really helps you recognize the importance of upper back / lats tension.

Normally, I do not program more than 5. 6 deadlift reps because fatigue mutes the technique. However, this is a variant that I'm not shy about doing 10-12 repetitions per set, provided you can keep the appropriate shape.

Day 27 – Deadlifting does not have to be hard

The landmine deadlift is another alternative variant that I fell in love with. It grooves over the hip joint, it is quite foolproof and allows you to accumulate a little more volume without overstressing the spine.

I prefer to incorporate them into a second day of deadlifting, perhaps after I hit a few sets of middle distance triples: 3×3 at 75-80% of a maximum of 1 repetition

Follow this with a few sentences Landmine deadlifts at 2-3 sets of 8-12 reps. Or they can be run that day as a standalone deadlift variant.

Keep in mind that deadlifts do not always have to be heavy and they do not always have to be done in the traditional way.

Day 28 – Speed ​​= Technique

A popular approach to improving deadlifting is to work "speed". The idea is to work with the rod speed – usually using 50 – 70% of the maximum value – to improve the speed of force development, which can lift (probably) heavier loads.

call it engineering work. The end goal is the same. It allows the lifters to use a weight that emphasizes the original shape and is able to define "own" positions to better express the power.

I can program speed / technique work in two ways:

Method One: I met an athlete who hit 1-3 sets of 1-3 reps (maximum effort, 80-95% of a maximum of 1 repetition) and follow with 6-10 sets of 1-3 repetitions of speed work. It might look something like this:

Week 1

  • A. 1×2 at 80%
  • B. 5×3 at 60%

Week 2

  • A. 1×2 at 82.5%
  • B. 6×3 at 60%

Week 3

  • A. 1×2 at 85%
  • B. 7×3 at 65%

Week 4

  • A. 1×2 at 90%
  • B. 8×3 at 65%

Method Two: After a fierce (ish) squat on a second lower body day I will have him or her do some technical work:

Week 1

  • A. Heavy Squat Variation
  • B. Deadlift technique: 10×1 at 70% (30-45 seconds rest)

Week 2

  • A. Heavy Squat Variation
  • B. Deadlift technique: 12×1 at 70% (30-45 seconds rest)

Week 3

  • A. Heavy Squat Variation
  • B. Deadlift technique: 15×1 at 70% (30-45 seconds rest)

Week 4

  • A. Severe Squat Variation (Relief)
  • B. Deadlift Technique: 20×1 at 65% (30-45 seconds rest)

Day 29 – Scissor Vs. Canister

Gone are the days when people were forced to overly curve the spine during deadlifting. It is an unstable position and has no advantage for the spine.

Instead, I try to get my athletes to take the canister position, which puts the pelvis and chest in a stacked position. This is a stable position, slightly spine-friendly, and probably allows you to lift more weight.

Day 30 – You are not an A-hole for raising your deadlift

If you are not competitive Powerlifter, you do not have to perform your deadlift from the ground. Anyone who claims otherwise is an asshole … and probably does not train people for a living.

I often use blockades on people, if they have a mobility restriction or if they can not otherwise be in a good position they pull away from the ground.

Similarly, block trains tend to translate better to deadlift (compared to rack trains) because you can then pull the slack off the pole. Depending on where you are stalling – mid-shin or lockout – block pulls can be customized to resolve this issue.


The 5 Biggest Deadlift Errors



The Badass Deadlift Program



Source link