deadlift workout, conditioning night

THIS IS NOT INSTRUCTIONAL OR INTENDED TO TEACH MOVEMENT. CONSULT YOUR PHYSICIAN AND A FITNESS PROFESSIONAL BEFORE DOING THESE OR ANY EXERCISE MOVEMENTS.

This was my max effort dead-lift workout. The warm up consisted of movements that compliment the dead-lift and open the hips and spine which can get super tight through max effort lifting. The moves of the warm up are: Squats, which reflect the movement of the dead-lift; burpees to warm up a little move aggressively and also use the trunk for stabilization (which is an absolutely important component to any lift); the twisting knee hug (for lack of a better name)and the up dog, down dog, scorpion both of which move the hip and spine in non-sagittal plane movements helping to open up and prevent the development of tension patterns that limit mobility. Heavy lifting with no mobility = immobile body = inability = decreased quality of life = no good. I did 8 of every exercise on both sides but pared them down for the video.

The rep scheme of the dead-lift was to go for 4 reps of 4 progressively heavy sets followed by 4 sets of heavy singles. My last one at 290 was a fail, but I thought it was funny with all the build-up to it so I put it in the video. Sometimes the ritual of preparation is just as important as the lift itself. I followed that part of the exercise with Turkish get-ups and windmills with super light weight as a therapeutic recovery both for the spine from the load of the dead-lift and for my shoulder which has been messed up for a while. I've found the get-up and the windmill to be two of the best lifts for shoulder recovery. I did 4 sets of 4 per side but again truncated the footage for the video so it's not too boring. The combo that followed emphasized balance and hip mobility as well as strength development for the posterior chain and explosive power through the quads, all skills I've been working on for their transfer into other sport applications. The idea here was to keep the intensity a little lower with reasonable weight and work for reps, using the spectrum of strength globally throughout the workout; max effort, repetition and a little on the endurance side of things. The combo was repeated 4 times and was: one leg dead-lifts for 8 each side, weighted Cossack squats for 10, glute, ham developers for 10 and little box jumps for 20. I closed with about 20 minutes of static stretching and then I rolled out. Thanks for watching. Happy movement.

Category:

Sports

Tags:

• dead lift
• GPP
• bodytribe
• ritual fitness

[RitualFitness]

Thanks for watching it all the way to the end, I'm amazed & humbled that people watch my videos.

[RitualFitness]

-lately I've enjoyed adding a slight crunch like movement in the up phase to activate the abdominal muscles as well (this may be notable in the video). As for the speed of the movement, I was emphasizing more of a max force development aspect of the lift; both heavy & very quick or explosive movements are manifestations of high force development which was a recurring theme in this workout so I went a little faster instead of slow & controlled for this part of the combo.

[RitualFitness]

Hi Daniele, thanks for watching. There are obviously different ways to do these exercises & none of them are the 'right' or 'only' way to do it. In this video I isolated the movement at the knee to emphasize the hamstring & calf muscles as the active rotators in the movement. Keeping the body straight from the knee to the shoulder requires the muscles of the spine & hip to act as stabilizers so they are constantly active

[tgtennis]

@RitualFitness

Your videos deserve to be watched.

You guys almost make Sacramento seem attractive. That's about the highest praise I have ever given anyone, as nobody has yet made Bakersfield seem attractive. ;-)

I love the recognition of old-school physical culture (stumbled across you guys while looking for writings by Hackenschmidt), the subculture feel (half my friends are in the BM community), and the level of grace/form in your mobility work along with serious strength training.

[RitualFitness]

thanks!

[DanieleBaioletti]

i love your gym guys! one question about the GHR:

why you just do the knee flexion's phase, and with bouncing too?

thanks