Tout dans la vie est une question d'équilibre d'où la nécessité de garder un esprit sain dans un corps sain.


Everything in life is a matter of balance therefore one needs to keep a healthy mind in a healthy body.


E. do REGO

Monday, July 6, 2009

Snatch-Grip Deadlift from a Deficit

A Weekly Dose

What happens when you take a basic exercise that's brutal on its own, tweak it to include more upper body muscle, and tweak it again to include even more lower body muscle?

You create something that coach Christian Thibaudeau considers to be the ultimate lower body exercise. It's the same move that coach Charles Poliquin uses to add total body in minimum time. With thumbs up from those guys, this is worth learning.

It's similar in technique to a conventional deadlift, but because you're standing on an elevated platform or a sturdy step (or you've loaded the bar with 35s instead of 45s), the ROM is greater and you'll recruit more glutes and hamstrings. Plus, because you're gripping with a wide, pronated grip, you're recruiting more muscle all across the upper back.

The standard deadlift rules still apply: never let your lower back round, keep your chest "full" and high, and imagine pressing the floor away from your body for each rep. Starting your leg or back workout with 5x4-8 will be a real challenge with a major payoff, and don't be afraid to use wrist straps, since the higher reps and wider grip will cause your hands to fatigue first.


No comments: