I wanted to get an article across on one of my favourite exercises and something I am majorly focusing on with three variations to bring up my back before I start my prep for the November Stars of Tomorrow show – The Deadlift.
I believe that the Deadlift is the daddy of all exercises and I would place it above the squat.
Let us look at the amount of muscles recruited by simply picking the weight up off the floor from a dead-lift:
- The majority of your core muscles
- Hip flexors
All amongst a few of the main ones are recruited whilst performing this lift, hence why it is a must do for myself and any who can safely perform the lift in their routines.
I have been working on three variations of deadlifts in my training which you will see from the below videos:
Standard Deadlift – Keeping it basic firing up pushing through my heels with a grip that is just outside shoulder width, legs not too far apart, working on making sure that when I’m at the top I don’t over extend my back causing too much stress and hyper extension. Click here to view the demo.
Snatch Grip Deadlift – This is where my arms are a lot wider, in the position you will see a lot of Olympic lifters perform their snatch lift. Arms wide, very hard with grip here. I find these stimulate a lot more of the upper back muscles. These will be hard to lift as much weight as you would with the normal deadlift but they don’t half pump up the back! Click here to view the demo.
Sumo Deadlifts – The sumo I put in on my leg day, in the video I am taking a slightly wider grip than I would normally due to for some reason the very narrow grip was hurting my wrist on this day. Legs nice and wide pushing through the glutes and hamstrings once again as in all the lifts, making sure that I don’t over extend the back causing unnecessary hip tilt and potential injury. Click here to view the demo
Hope that these videos have given you a little insight into the training I am doing in order to bring up my back for my next venture on stage in November. Dont forget to get the most out of every session by prepping with a good preworkout like Warrior Rage!