Anterior Thoracic extending, Hamstring building, Posterior Pull-chain razing movement.
This is the king of lifts, for the human shape.
Lets talk variations. starting from fully ‘Bodyweight’ to Powerlifting.
Pistol-Squat; I know, it’s a squat: But thanks to the neuro-muscular connection, the nervous balance through the thoracic and lumbar-hip stability & deep bend capacity through the posterior truck-core myofacial system. This is an intermediate-advanced move that will help create or correct your other lifts when ready.
Moving toward the middle.
Suitcase lift or Suitcase Walk. Essentially comparable to the farmers carry. However, we want to intentionally create gaps where we set intervals of resetting our time under tension & resistance capable of being shared must be selected. Go as many step as can walk a medium-moderate weight dumbbell or kettle ball, which work amazing for these. Dumbbell offer a deeper hip-knee and Glute activation while kettle bell offer more convenient hamstring load->activation during walking:
From a Standing:
With resistance resting at sides. Bend knees forward, hips pushing backwards to aid the core in remaining extended.
Grasp Resistance firmly, False or full grip, whatever is comfortable to the thumb jt.
Inhale, then pushing up through the shoulders, Exhale and drive through the legs to a standing, where the shoulders and upper thoracic will share the load. A resistance capable of being shared must be selected.
If doing these for reps:
Eccentrically return the resistance in the reverse action, feeling the load switch during the return to the deep band.
If continuing to walk: (think marching)
Walk as far as is capable, of holding the load between the upper shoulder->upper Thoracic->Fast walking->Glutes & hams loaded during gait.
*You can add a ‘Sashay’ and generate hip swivel to make this an amazing Oblique grinder as well.*
One Legged Deadlift; can be done bodyweight or with resistance. start body weight for for reps to build nervous system and myofascial elasticity if starting out or correcting:
From a standing, push one leg behind you while bending, as if to touch your toes. Swing the foot back while pushing the core upward upon returning to standing position. switch legs. master these one legged with bodyweight before adding resistance.
Cherry Pickers. Two variations, do both.
From standing, legs together or just past shoulder width. Arms start extended over head. In a 3-count movement. Hinge at the hips, pushing glutes backward and bringing hands toward the floor. Aim to touch your fingertips (palms if flexible) just past the toes, middle of the feet then behind the heels. Push hips forward returning to standing. That’s 1 rep.
Kettlebell Swing; This is a great move for teaching tactile queing of the glute/hip/hamstring connection.
From standing; Kettlebell starts between the feet. Bend and load kettlebell. Keeping arms straight and stiff, to act as a lever arm, push the kettlebell through legs behind you, then push forward through the hips, standing as you do so. Kettlebell will swing forward, lean back, but do not pull arms back.
This should not turn into a ‘Row’ or a ‘Shrug’ and there should at no point be slack in the arm, causing the bell to ‘bounce’.
Deadlifts. I know right!? FINALLY.
I’m not going to attempt to type out proper deadlift approach. I will leave a link to Alan Thrall’s YouTube for that, because quite frankly, I think he presents it extremely well. I will however list the deadlift forms in level of nuero-muscular difficulty. lowest difficulty (mechanically) to highest.
Conventional/Romanian/Straight from a deficit; standing on plates or a platform 1″-4″. If you use this, deload weight and get used to how it changes things. like the ‘Rack pull’ this is used to correct imbalances through the pull chain. Great way to correct improperly or underperforming glutes through the pull chain.
Rack Pull or blocked start; Normal deadlift done from the bar on blocks or in the squat rack, loaded on the safety bars to elevate the load. Done as a higher rack setting, weight should be increased slightly. Typically used to correct pull chains through the lower, middle and upper back.
Now, as promised, Alan Thrall’s DL How to:
I hope this help’s, and as always
Keep Growing Stronger.