FOUR DEADLIFT VARIATIONS!
What’s up, Achievers?! @laurenpak22 here with a quick post on four different deadlift variations as well as when/why we like to use them depending on the person we’re coaching.
Regardless of whichever variation you choose, one of the things we always try to do is get the implement in the middle of our base of support. So, place the kettlebell right between the middle of your feet. Step right into the middle of the trap bar, and place the barbell along the middle of your foot (this is typically pretty close to your shins).
Also, none of these variations is inherently “better” than the other - at the end of the day, you’re just picking something up off of the floor. So, don’t get discouraged by the “sumo” is cheating camp, or the “you have to use a barbell” camp - anyone who actually coaches people is in the “find what works for you” camp.
We hope this post helped some of you out! Until next time, Peace, Love, and Muscles! ✌️💙💪
today’s workout almost ended me 😂
i wanted to mix it up a bit so i dropped my weight and did lower weight for higher reps AND shorter rest periods and i am DEAD!
doubleeee tap && save this killer workout for later! 💪🏽👏🏽
1️⃣ 3x12-15 squats
2️⃣ 3x12-15 deadlifts
3️⃣ 3x12-15 split squats each leg
4️⃣ 3x15 weighted step ups
5️⃣ 3x15 leg press
6️⃣ 3x5 body weight but out || 2 banded side steps into 2 jump squats into 2 banded side steps the other way into 2 jump squats. that equals one rep.
I KID YOU NOT I WAS DONE SO DONE BY THE END OF IT! this was focused on endurance more than strength and it was fun getting my heart rate up and pushing myself beyond what i thought i could do. i tried to keep my rest between 15-30 seconds between sets and had a bit longer rest in-between exercises.
stay strong & beautiful ✨
Been pulling sumo as my competition stance for a little over a year. Wild that I was annoyed at how my top single moved. Too many drinks, not enough sleep or food, and zero hype. If this is what an off day is like I’ll take it. Still learning and still trying to improve daily. Wonder what another year will entail 🤔
• 639 @RPE Free Beer
• 585 @RPE Probably a belt-less PR
• 484 @RPE Good-morning
⚡️ REDUCE WRIST PAIN ⚡️.
In my last post I talked about wrist pain and why it happens. Today I want to be sure to show everyone a few tricks to help reduce your wrist pain mid-workout. It's important to note that there is likely a mobility or strength issue that would need to be adressed as well - this will come in a future post.
Anyway, in the video you will see the following tricks:
1️⃣Creating an Active Wrist - this consists of two main things. The first is spreading the fingers out more to take up more of the floor. This will help to engage your WRIST EXTENSORS more. Secondly, press the fingers into the floor so that your nailbed turns a sort of white colour. This ensures that you're engaging your WRIST FLEXORS. As both of these are crossing the wrist joint, this effectively creates more stabilitay surrounding the joint.
2️⃣Weight Redistribution - Much like squatting with knee pain, ensure that you're weight distribution is even throughout the hand.
3️⃣Turn Hand/ Arms Outwards - Much like the above points, this will help to engage the shoulders for more stability as well as alter weight distribution through the wrist.
4️⃣Reducing Wrist Extension - By using a towel roll, Yoga mat, or some @myodetox wedges, we can effectively reduce the amount of wrist extension that someone experiences in a weightbearing position.
5️⃣Fist Pushups - Depending on overall wrist strength, this is a way to help avoid some painful tendinopathies in the wrist.
6️⃣Use Props - By using something like push up bars or dumbbells we are effectively able to do all of the above - we're creating an active wrist while also reducing extreme levels of wrist extension.
These are just a few quick tips - coming up are some exercises to help with overall wrist mobility, and strength. Stay tuned! 🤓 .
Tag someone with wrist pain! 👋🏼 .
I GOT NEW SOCKS AND THEY'RE YELLOW 🤪💛
DEAD: 205 4x3
I felt so fatigued during warmups but with more resting time and learning the art of not giving a fk, my sets were so much faster and consistent!! Very happy w today's outcome except next week is more hypertrophy fml OTL
Hey its not my butt this time 🍑🍑
Last training day before Anifest this weekend so I kept it kindaa chill especially coming back from being sick. Worked up to 2 cluster sets of 8 and despite how ugly my face looked it felt pretty light. Just gotta work on maintaining positioning more consistently.
This is the why I record almost every set and how I look at every single lift of mine. The starting position between rep one and rep two seemed a little different in my head and I was able to go back, look at it and try to find out why it is what it is and try to figure out how to fix whatever issue I’ve got...i can’t be the only one this srs about it 😅 #powerlifting#lifting#fitness#deadlifts@steficohen flannel dl gang
18231 minutes ago
Happy with deadlifts today! ☺️ Up 7.5kg/15lbs from last week! 130kg/286lbs for some easy 5,3,2 reps. First set/video much better than second so I’m on the right track 👏🏼 and the last video is the ever so lovely RNT deadlifts except I forgot to pause and didn’t realize until writing this caption.... wow, good job reading your program, Marina 🙄
Anyways I’m doing an impromptu meet in 4 weeks - surprise! Haha. No peaking or prepping for this one, just going in as is and seeing what happens. It’ll be one of the only times I can compete with @blacksmithfitnessgym so why not 🤗
391232 minutes ago
Time to add more weight.
11432 minutes ago
PLEASE CHECK ALL THAT APPLY. Heavy Deadlifts? ☑️ Caloric Deficit?☑️ Weekend Ready?☑️
Felt like 💩 today, but at least I worked out today 🤷🏾♀️
14334 minutes ago
165lbs last night for a few singles. My slow point is definitely right off my chest. Once I get passed it the weight shoots up. First time I went without my wrist wraps in a while. I just forget about them completely. Lol
#TBT to when my first comp of 2019. NAS Power Heartbreakers in Feb. My first Raw competition since I first started powerlifting in 2016. This meet was just to hit easy openers to get a qualifying total to compete at the FitExpo. Good news i qualified ☺. It's always a great day to share the plateform with my #swolesister@trap_sarahtops and other AMAZING athletes 💪🏼😘. So here are my openers in squat and deadlifts 📽 video thanks to @bella_ella88 (bench wasn't captured 🤷🏻♀️ but it happened)
🦍 ⛓DEADLIFT HYPE ⛓🦍
THIS IS MY NEW GO-TO LIFT HEAVY DESTROY THE WORLD HYPE VIDEO. Inspired by Miguel Valenzuela's old YT videos from waaayyy back.
SAVE THIS, WATCH IT, PULL A PR, AND THEN TAG ME.
Swipe for all three parts.
🎵Hocico - In The Name Of Violence