Post written by Jim C.:
Deadlift workouts have been a challenge for a lot of our athletes. If you want to significantly improve your deadlift, I have a three-week plan for you. This plan will address three things: strength, mobility and movement patterns.
1. Strength – A more common issue than leg strength is a lack of midline stability. This leads to rounding your back and increases your potential for injury. To address this, spend some time in the hollow position every day. An investment of a minute or two a day will make a world of difference. Make it a habit when you get up in the morning or before you go to bed to hold a good hollow position for as long as you can. On the first day, you might only manage 10-15 seconds. By the end of three weeks, a minute or more will be no problem. If you can work up to the gold standard of 3 minutes of hollow, your lifts will go through the roof!
2. Mobility (mobs) – the culprit for most of us on deadlifts is tight hamstrings. Each time you are in the gym, spend a few minutes rolling out your hamstrings and glutes, then try different static and dynamic stretches with both straight legs and bent legs. If you need ideas on mobs, ask a coach or check out mobilitywod.com. Remember, two minutes will make a change.
3. Movement patterns – if you have been coming to the gym regularly, you are probably familiar with the hip hinge. This is a great way to engage your glutes and hamstrings which are the key to deadlifts. All that midline stability and flexibility you have cultivated in steps 1 and 2 will be put to use if you can master the hip hinge and use the same movement pattern in your deadlift. After each session of deadlift mobility, do 5-10 hip hinges to practice good movement in your new range.
Put these ideas to use for three weeks. You will move better and be safer in all of your lifts, whether they are heavy loads or high reps.
Workout of the day:
5 Rounds for time
10 DB STOH 45/35lbs
10 Pull up
- 15 minute time cap