WOD 1.12.15 Monday— DEADLIFT

Advantages of Dead Lifts

There are so many advantages to deadlifts that it is difficult to find space to list them all. Here is a list of deadlift advantages:

  • They burn calories and blast body fat
  • They build forearms and increase grip strength
  • They build total body strength
  • They work many muscle groups in one simple movement: the calves, quads, hamstrings, butt, arms, core, lower/middle/upper back, traps, and shoulders
  • They sculpt the entire core
  • They increase the release of muscle building hormones.

Pointers for Dead Lifts

  • Sit back! Don’t just squat the weight up– let your hamstrings and glutes do the work.
  • Keep your shoulders behind the bar. This goes hand-in-hand with sitting back during the pull.
  • Instead of thinking of “pulling the bar up” — use your hands as vices and picture pushing your feet through the floor. Whenever I see someone using their biceps during a deadlift (which is extremely dangerous), I know they’re thinking of pulling.
  • Think of yourself as a see-saw. Let your body weight “lean back” and take that weight off the bar.

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. EMOM 6

  • 4 Deadlift
  • 4  Box Jumps

B. 15-12-9-6-3

  • BB Thrusters (95/65)
  • speed skaters per side
  • 200m run every round

c. 4 Sets

  • 20 sec hanging L-sit hold/or/ 20 sec Knee-tuck hold
  • 10 sec GHD hold /or/ 25 sec superman hold
  • 10 AbMat Situps
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