Home truth number 2
How often do you really put it all into your workout? How often do you really push it? When do you leave the gym exhausted and feel like you had a great workout?
Now compare the amount of times that happens with the amount of times you go through the motions?
We all do it, but by doing so we are robbing ourselves of an oppurtunity to really get something from your time!
When you are in the gym give it all you have, for 1 hour a day just really put all your effort into your workout.
Always work harder!!
🏋️♂️ UP YOUR GAME: DEADLIFT
💡Deadlifts are an absolute keystone of strength. They will build your Gluteus, Hamstrings, Back, Grip, Core, Spirit, Sexiness, Everything. They, like all good things, are a skill that needs time and hard work to master. I’ve laid out the frame work I’ve used countless times to take someone from total beginner to badass. BUT - not everyone should or needs to deadlift conventional if there’s a serious mechanical or chronic circumstance. Be safe people 🤭
Ⓜ️ I’ve put Thoracic mobility in here as it forms an integral part of safe and effective deadlifting. If you struggle to keep a flat back / have curvature in your upper back it’s worth putting real time and attention into this. Thoracic Extensions (pictured), cat stretch and bar hangs are accessible and useful tools to remedy this over time.
❇️ PATIENCE - you know the drill. Don’t bring your ego to the gym, challenge yourself within your means and take your time. Strength comes to the smart trainee.
1️⃣ Kettlebell Deadlift - a non intimidating and accessible entry into good hip hinging. If you struggle to maintain good form - butt back, chest up, flat back - then try elevating the kettlebell with a few weight plates underneath it. Start light with 3 sets of 15 reps. Lower reps as you get heavier.
2️⃣ Block/Rack Deadlift - moving onto a full sized bar allows you to challenge yourself further with heavier loads now your confident in your hinge pattern. Set the bar in a rack a couple inches below the knee, or elevate either side with some boxes to achieve the same effect. 3-5 sets of 5-8 reps.
3️⃣ Deadlift - the king. The daddy. Your mobility and strength will be tested further by having a few extra inches to lift from the floor. Make sure to use full size or bumper plates here for consistent bar height.
💡The Deadlift can be programmed many ways. Typically for heavier loads and lower reps (1-5) for building strength, but that’s a post for another day soon. For now get practising.
👇🏼Q’s below! ❤️