the one movement where your back is the mover rather than the supporter
a deadlift asks the spine to resist flexion; here the spine travels through
its whole range under load, one segment at a time, with the knees locked so
the glutes stay out of it
this is not mobility work. It is trained at three figures for reps and
progressed like any other pull
Execution
Stand on a box holding a barbell in front of your thighs, feet hip-width apart,
knees locked. Let your chin drop to your chest.
roll down one segment at a time, starting from the neck
let the bar hang and travel down past your feet
go as deep as your hamstrings allow with the knees locked
reverse it by stacking the spine back up from the bottom
finish standing tall with the bar against your thighs
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
Depth is the point here, so early on it is worth more than the number on the
bar.
Purpose
the one movement where your back is the mover rather than the supporter
a deadlift asks the spine to resist flexion; here the spine travels through
its whole range under load, one segment at a time, with the knees locked so
the glutes stay out of it
this is not mobility work. It is trained at three figures for reps and
progressed like any other pull
Execution
Stand on a box holding a barbell in front of your thighs, feet hip-width apart,
knees locked. Let your chin drop to your chest.
roll down one segment at a time, starting from the neck
let the bar hang and travel down past your feet
go as deep as your hamstrings allow with the knees locked
reverse it by stacking the spine back up from the bottom
finish standing tall with the bar against your thighs
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
Depth is the point here, so early on it is worth more than the number on the
bar.