• Deadlifts for Your Backside

    While deadlifts are rarely glorified on the cover of muscle magazines like the squat, bench press, or biceps curls, it is a must lift for athletes, bodybuilders, and those looking to get into better shape. Not only is the deadlift a safe, overall exercise, but it also has the added benefit of "optimizing" the aesthetics of the backsides of both the male and female physique.

      Deadlifts are perfect for developing the hamstring, glutes, and lower back musculature. Besides the aesthetic benefits, these muscles are important not only in sports, but in daily activities. In addition, developing a strong lower back can help prevent back injuries and the likelihood of chronic back pain. At any given time, over 30 million Americans are experiening back pain - 80% are expected to experience at some point in their life. In fact, Americans spend $50 billion a year on various forms of back pain relief. Developing a strong back can help you to avoid being included in those statistics. Go deadlift! Here's a routine for someone who needs some posterior chain work. Used for six workouts, you may expect some extra glances at your backside. A1 - Snatch Grip Deadlifts from the Podium Sets: 4 Reps: 6-8 Tempo: 4110 Rest: 10 seconds A2 - Clean Grip Deadlifts from the Podium Sets: 4 Reps: 2-3 Tempo: 4110 Rest: 10 seconds A3 - Clean Grip Deadlifts from the Floor Sets: 4 Reps: 2-3 Tempo: 4110 Rest: 3 minutes B - Back Raises Sets: 2 Reps: 20 Tempo: 2020 Rest: 90 seconds

    Note: This routine uses mechanical advantage drop sets. For each drop set, we increase the mechanical advantage of the muscles being used to lift the weight which remains constant.

      The first exercise is the Snatch Grip Deadlift from the Podium. It is performed on a podium, or box about 2 inches high with a wider than shoulder width grip. The second is a 'Clean' or overhand grip. The third movement is performed without the podium with the same clean or overhand grip. By sequencing the movements in this order, you decrease the range of motion for each drop set allowing yourself to squeeze out 2-3 more reps at the same weight. A word on the tempo prescriptions: The first number indicates the time in which you will lower the weight, in this case, 4 seconds. The second number is the pause in that position, in this case 1 second to ensure good form and that the weight is not bounced off of the floor. The third number is the time it should take to lift the weight. And, the last number is the pause in that position, in this case their isn't any. Therefore, a 4110 tempo means: lift the weight, lower it 4 seconds, pause, and lift again. A 2020 prescription means: raise yourself for 2 seconds, then lower yourself for 2 seconds with no pauses. Perform all sets for all "A" movements before moving on to the B movement. Also worth noting, this routine is not for a beginner. 1-2 years of gym experience is preferable. If you're getting ready for spring break and beach season, this is a great routine to get you in swimsuit shape!
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