The Program - Deadlift Edition

There’s not a story to this one. This is a deadlift strength workout that I do with myself and my clients. This is focused on getting you stronger and moving well through the hinge aka deadlift movement. Here’s the checklist that I use to maximize strength and minimize injury:

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Keep your chin down. Your spine should be in a neutral position the entire time. Imagine you have a neck brace on and you’re doing the movement.

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Hips and shoulders raise at the same time.

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Equal pressure on your feet.

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Pull the bar off the ground, don’t jerk it off the ground.

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Now for the workout.

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Warm up this is the most important part to me. A good warm up makes a great workout and keeps you healthy during the workout. This will help you not only perform better but also limit the chance of getting injured during the workout. Add in specific movements to your main strength. Don’t jump right into it.

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1 mile run or row

1 round

75 Kettlebell swings

75 Leg raises

25 Glute bridges

25 Push ups

25 Band pulls

25 TRX mid rows

1 minute plank

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Deadlift specific warm up

20-3 point PVC hinge

20 reps unloaded barbell

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Deadlift 6x3 (Main strength exercise)

You want to give yourself a break (at least 3 minutes) between each set to maximize your ATP (stored energy in muscles that helps you lift weights). Increase your weight each set. If it’s too easy, add 10 pounds to each side. If it gets harder, add 5 pounds to each side. Once it gets really hard, add 2.5 pounds to each side. ⠀

Strength accessory (4 exercise superset)

2 rounds of 12 reps

1a) Resistance band hamstring curl

1b) Goblet Squat

2a) TRX hamstring curl

2b) Hip loop clamshell

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You superset (alternate between two exercises without a break between) these exercises to maximize time and effectiveness. Do these after your main strength exercise.

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Cooldown 10 minutes

Just like you warm up, you need to cool down. Go through each of these stretches for about 60-90 seconds. Get your breathing down and meditate. 5 second inhale & exhale. Most of all, give thanks to your body.

Child’s pose

Pigeon pose

Cobra stretch

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Have questions? Send me a message and I’ll help you out!