Master The Deadlift

4
Steps

Master The Deadlift
Master The Deadlift

Benefits of Dumbbell Press Bridge on Bosu

Muscle Group:

Glutes, Hamstrings, Traps, Lower Back

Categories:

,

Equipment:

Barbells, Dumbells

HOW IT WORKS

To get better at anything, you need to practice it often. But because the deadlift works the body so hard, it isn’t usually done more than once per week. This program, however, cycles the intensity, allowing you to train the deadlift in different rep ranges three days a week without wearing out your lower back or compromising your recovery. As your technique improves, so will your gains—and in four weeks, you won’t look like “most people” anymore. You’ll look like a deadlifter.

DIRECTIONS

Perform each workout (Day I, II, and III) once per week, resting at least a day between sessions. Exercises marked A and B are alternated, so you’ll do one set of A, rest, then B, rest again, and repeat until all sets are complete for the pair.

The Better Deadlift Workout Plan: Day I

Step 1: Stand with your feet hip width. Bend your hips back to reach down and grasp the bar, hands just outside your knees.

Step 2: Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you're standing with hips fully extended and the bar is in front of your thighs.

Step 1: Hold a kettlebell (or one end of a dumbbell) with both hands under your chin. Twist your feet into the floor so your toes turn out about 30 degrees.

Step 2: Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back and come back up.

Step 1: Hold a dumbbell or kettlebell in one hand and stand with feet staggered. Bend your hips back to lower your torso until it’s parallel to the floor.

Step 2: Keeping your shoulders level to the floor, row the weight to your hip. Complete your reps, then repeat on the other side.

Step 1: Lie back on a flat bench holding dumbbells. Press them both over your chest and then lower one of them to your side.

Step 2: Press it up and then lower the other hand. That's one rep.

The Better Deadlift Workout Plan: Day II

Step 1: Stand with your feet hip width. Bend your hips back to reach down and grasp the bar, hands just outside your knees.

Step 2: Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you're standing with hips fully extended and the bar is in front of your thighs.

Step 1: Hold a barbell with a shoulder-width grip and stand with feet hip width.

Step 2: Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.

Step 1: Place your hands on the floor at shoulder width, keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.

Step 2: Lower your body until your chest is an inch above the floor.

Step 1: Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down.

Step 2: Grasp a dumbbell in each hand and draw your shoulder blades back and together as your row the weights to your sides.

The Better Deadlift Workout Plan: Day III

Step 1: Stand with your feet hip width. Bend your hips back to reach down and grasp the bar, hands just outside your knees.

Step 2: Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you're standing with hips fully extended and the bar is in front of your thighs.

Step 1: Hold a barbell with a shoulder-width grip and stand with feet hip width.

Step 2: Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.

Step 1: Place your hands on the floor at shoulder width, keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.

Step 2: Lower your body until your chest is an inch above the floor.

Step 1: Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down.

Step 2: Grasp a dumbbell in each hand and draw your shoulder blades back and together as your row the weights to your sides.

Photo Gallery

  • blog6
  • guy-running
blog6guy-running