Quote of The Week- Lifting is Safe

Why lifting weights is one of the best tools to protect yourself.

“ If you think lifting is dangerous, try being weak. Being weak is dangerous”. – Brent Contreras

What is danger? Danger is something that can cause you harm. For the purpose of this post, I’m talking about physical harm. When you’re strong, you’re less likely to experience physical harm from outside forces. Any harm you do experience will be minimized due to your physical strength.

I can speak from experience from having injuries in the past that those injuries would have been worse if I hadn’t develop a strength base. This is why Brent. Contreras says being weak is dangerous.

Weak is a relative term but the idea behind his quote is to take your strength seriously because it’ll minimize your risk of physical harm. One of the best ways to develop your strength is through lifting weights.

Being strong will also reduce your risk of danger in regular life. If you ever get in a physical confrontation, being strong will make it easier for you to defend yourself even if you don’t know how to fight. If you’re strong and you look strong as well, people are less likely to want to get in a physical confrontation with you in the first place.

Being strong will reduce your risk of hurting yourself when moving furniture. Being strong will reduce the impact of a fall. It can help you in many areas of your life. In addition to lifting weights, I recommend learning how to move. Doing this will help you maximize the full use of your strength.

Ps. I meant to post earlier in the week. Sorry for the delay!

The Most Impactful Weight Lifting Protocols

The three weight lifting methods most responsible for my strength gains.

If you’ve been following this page for a while, you’ll know that weight lifting has been a major part of my fitness journey. I’ve used many weight lifting protocols but there’s a few that stand out as having the most impact for me when it comes to gaining strength and transforming my body.It’s important to understand the basics but once you have those mastered, you should look into the different training methods to see what will help you achieve your goal. I plan on sharing the lifting methods that have helped me the most with gaining strength. They’ve all helped me in different ways.

Loaded Carries

Loaded carries have been an absolute game changer. They’ve had so much impact that I still find ways to do them while my gym is closed. Loaded carries can help you with a number of goals like muscle gain, fat loss, and increased work capacity. I’ve noticed the benefit mostly in the strength department. Moving heavy weight just feels easier when loaded carries are part of my program. Maybe that’s why strength coaches like Dan John and Charles Thibadeau reccomend loaded carries to lifters.

Two things that make loaded carries special are core engagement and grip strength. Your core has to be braced when walking around with weight. This high level of core engagement transfers well to squats and deadlifts. Your level of core engagement in these lifts can make the difference between a successful lift and a failed lift. Having your core well braced will also help with injury prevention.

The grip strength I’ve gained from loaded carries have also helped me with my overall strength. Grip strength goes beyond just helping the deadlift. Try any lift, regardless of the target muscles and see how much easier it is to move the weight when you can grip the bar tightly. It’s because squeezing something tightly sends a message to your brain that you’re in danger, causing your body to tense up. Tension is one of the biggest keys to lifting heavy weights. You can benefit from the different variations of loaded carries.

Speed Work

Compensatory acceleration training (CAT) helped me tremendously when I felt stuck in my squat and deadlift. It makes perfect sense that the faster you can move a weight, the easier the lift is. The key to CAT is moving the weight as explosively as possible during the concentric/ upward portion of the lift. By doing this, you learn how to apply more force to your lifts. Force is what moves objects. In order to move 400 pounds, you need to apply more than 400 pounds of force. I’ve only applied it to squats and deadlifts but I’ve noticed great gains from CAT .

Cluster sets

Cluster sets are an awesome way to build strength. They’re a great way to get your body comfortable with heavier weight. Cluster sets allow you to do more reps of a certain weight than you normally would by taking mini breaks in between each set. If you can only do three reps of a weight, clusters will allow you to do more. I go into greater detail about cluster sets in the post dedicated to Strength Coach Charles Poliquin.

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Get Fast To Transform Your Body!

Opinion ( Focus on your fast twitch muscles if you want to look your best)

Everyone wants to look good. Whether, you’re training for strength, athleticism, or health. We all want to look good to a certain extent. There are a number of factors to building an impressive body. The most important one is your diet. Training is also a major part of looking your best. When training, place a strong emphasis on fast twitch muscles. Fast twitch muscle fibers are important when it comes to strength training and sports but often overlooked when training for aesthetics.

My training focus isn’t on looks but since I put an emphasis on my fast twitch muscle fibers, I’m often satisfied with what I see in the mirror. When you see the most visually appealing athletes in the world. They all recruit a bunch of fast twitch muscles in their activities. Sprinters, Gymnasts, power lifters in lower weight classes are just some examples.

If you want to maximize the use of your fast twitch muscles, focus on tension, speed, or both. Another way to look at training fast twitch muscles is activating as much muscle fibers as possible. Whether you have a gym or not, you can train these muscles. The ultimate way to train your fast twitch muscles is by sprinting. Coincidentally, you’ve never seen a fat sprinter. Some other ways you can train these muscle fibers using your bodyweight are plyometrics and high tension exercises. In fact, I’ve written a couple of posts recently talking about how I still train my fast twitch muscles at home.

What Are Fast Twitch Muscles?

Fast Twitch muscles are the muscles responsible most for speed, power, strength, and muscle size. Fast twitch muscles are the muscles that get fatigued easily. You can’t sprint at full speed for a full minute just like you can’t lift 90% of your max for several reps. In order to properly train your fast twitch muscles, you have to work out in short intense bouts.

How To Maximize The Use of Fast Twitch Muscles

Weight lifting: This advice should only be used by experienced lifters. If you’re a beginner, master your technique and building a solid base of muscle before using these lifting methods . When comes to weight lifting for fast twitch muscles, think fast heavy or fast. Either do heavy compound lifts with at least 80% of your one rep max or focus on the speed of your lifts . With speed lifts, you’ll be lifting with 50-60% of your one rep max.

Bodyweight: This approach of fast twitch muscle recruitment can be done by beginners since there isn’t external forces involved. The key is using proper technique and knowing what your body can do. With body weight exercises, focus on tension or speed. As I mentioned before, high speed body weight exercises like sprints and plyometrics are great for fast twitch muscle activation. I recently wrote a post about the value of sprints. The other way is the gymnast approach, which is high tension bodyweight exercises. Simply doing regular bodyweight exercises like pushups in a very slow manner will use fast twitch muscles since exercising like this will cause fatigue faster. It’s amazing how you can manipulate your body to recruit more muscle. S

Warning!

Training your fast twitch muscles places stress on your joints and your nervous system. If a lot of your training involves a high recruitment of fast twitch muscles, make sure you’re taking the time for proper recovery. Some activities that help are meditation and yoga.

Closing Thoughts

When you focus on training fast twitch muscles, you can’t help but build an impressive physique. Your body keeps what it needs. When you’re doing intense movements that are recruiting your largest muscle fibers, your body gets the message that it needs to build more muscle to be able to do the movement again. Yes, training your fast twitch muscles could improve your dating life but it’ll also make you stronger and more athletic.

Photo on Best Running

Pavel’s Philosophies

This post is about how I use Pavel Tsatsouline’s training philosophies in my fitness routine.

As a student of strength, I like to learn from different different strength coaches. One strength coach that has influenced me in recent years is Pavel Tsatsouline. I’ve dipped my toes in one of his programs.

Background

Pavel Tsatsouline is one of the most respected strength coaches. He’s the Chairman of Strongfirst Inc. and has trained athletes and military personnel. I first heard of him when I was listening to the Tim Ferriss Show. Since then I’ve been reading up in his training principles and implementing them in my workouts. I’ll be sharing some the training principles I’ve been using.

Grease The Groove

This principle is about training frequency. The more often you do a movement the better you’ll be at it. This is a big reason why I’m squatting or deadlifting every workout. The more often you do a movement, the better your nervous system will respond to it. A more efficient nervous system, the greater the strength potential.

In this philosophy, the weight you use doesn’t matter that much. The key is just doing the movement. You can use this next time you’re in the gym and resting in between sets. If you see an open power rack or bench, go in and do three light reps. Those three reps won’t strain you but after an hour in the gym, you’ll see that you got in an extra 30 reps of that movement.

Maximize Tension

Pavel also emphasizes maximizing muscle tension especially for the core muscles. He recommends tightening up your muscles even when lifting light weights. This is valuable because it teaches your body how to brace itself when lifting heavy. I take advantage of this training approach when doing my speed work. Not only do I focus on moving the weight as explosive as possible but I also squeeze my core muscles as if I was getting ready to max out. Doing this improves the mind- body connection when lifting.

Pavel also recommends squeezing the barbell or dumbbell you’re using as hard as possible in order to maximize tension. I’ve noticed that this helps engage my entire body during a lift. There’s something special about how you use your hands when lifting. It sends a message to the rest of your body that it’s time to do something serious.

Good Reps Only

This training principle goes around that idea that you should focus on getting quality reps only and avoid struggling with your lifts. Pavel’s philosophy is completely against training to failure when trying to gain strength. I wish I embraced this philosophy earlier in my fitness journey. I’ve failed on lifts before and it sucks.

An example of this training philosophy is if you can 10 reps at a certain weight, do only three instead. I’m someone who enjoys lifting at heavier weights so I use this principle by doing a few less reps than I can. Instead of six reps, I do three. The key is using set and rep ranges you know you’ll be able to successfully complete.

Another benefit of this training principle is it’s good for your lifting longevity and confidence. The more you see yourself succeed in a lift, the more confident you’ll be when adding weight. The only times I deviate from this approach is when I do paused reps or maxing out. Paused squats are meant to be difficult. Even then, I try not to do more than I think I’m capable of.

Pavel Tsatsouline is one of many fitness icons I’ve learned from. For any fitness or life goal you have, I recommend studying the experts in that area.

Photo by Evelyn Chong from Pexels

Are You Getting Stronger?

This post gives you a guide on how to test your strength progress in the weightroom.

Who doesn’t love to get stronger? Strength is one of the key foundations to fitness. The stronger you are, the more likely you can achieve other goals like muscle gain, fat-loss, athleticism, and overall good health. As someone who values strength, I always wonder if I’m getting stronger.

I bet many fitness lovers can relate to this feeling. Strength progress can be tough to measure because you can gain strength in one lift and stay stagnant on another. This article will focus on exercise specific strength. There are many ways to see if you’ve gotten stronger.

One Rep Max

One of the most common ways to see if you’ve gotten stronger is to test your one rep max. If you could deadlift 300 pounds last week for a one rep max but now you can do 310 pounds for a max, you’ve gotten stronger.

Pros:

  • Lifting heavy weights is fun!
  • It’s easy to find your weak points when doing a one rep max. For example, if you’re struggling at the bottom portion of a squat, you can do pause work. If you’re shoulders are letting you down with your bench press, do more direct shoulder work.
  • Confidence boost. Nothing in the gym gives me a greater sense of confidence than lifting a new max. You just feel powerful when you do something you weren’t previously able to do.

Cons:

  • The biggest problem when maxing out is the injury risk. The weight you try might too much for your body to handle. That’s why it’s important to have a spotter or safety pins when trying out a new max. One way I try to reduce injury risk when maxing out is to use the wave loading approach I learned from Charles Poliquin.
  • Confidence loss. When going for a one rep max, there’s a risk of failing on the lift. When it comes to gaining strength, failing is something you want to avoid.

 

Five Rep Max

This is one of the simplest ways to see how much you’ve progressed in strength. For the purpose of this article, I chose the number five rep max as a measuring tool. You can also different maxes like your three rep, seven rep, etc. Let’s say you can squat 250 pounds for five reps. If you can squat 250 pounds for seven reps two weeks later, you’ve gotten stronger.

Pros:

  • This is one of the the safest approaches to testing your strength because you’re using a weight you’re familiar. It’s easy to see if you can do more reps of weight you’ve used many times.

Cons:

  • This approach isn’t as fun as testing your one rep max unless you’re doing it with your two or three rep max.

Bar Speed

Another way to test strength progress is through bar speed. This approach is best used when you’re doing speed reps. If you can move a certain wait faster than you previously could, you’ve gotten stronger.

The idea is that you’re able to apply more force. The more force you can use in a lift, the more weight you’ll be able to use. You have to use more to move 400 pounds than to move 300 pounds. I learned about this when I started doing compensatory acceleration training (CAT).

Pros:

  • You’re not stressing yourself with a heavy load. When lifting for speed, it’s recommended to use 55-70% of your one rep max
  • Boosts athleticism! Most sports involve explosive movements like jumping and sprinting. If compound lifts like squats and deadlifts transfer well to sports performance, then doing them explosively could have an even greater impact. If you see athletes train in the weightroom, they often focus on doing the lifts in an explosive manner.

Cons:

  • Risk of injury: Speed reps can lead to injury if you’re not careful. Never compromise form in order to move the weight as fast as possible. I also try to keep my foundation as strong as possible through armor building exercises .

 

Increase Your Chances of Getting Stronger:

There are several programs, systems, and training protocols to get stronger. Many of them do work. The simplest advice I can give anyone who wants to get stronger is to focus on compound lifts.Compound lifts like the squat, deadlift, bench press, and chin-up work many muscles at once. These lifts are also the best way to measure your strength because more parts of your body is involved. The bench press is a greater strength evaluator than the tricep extension.

In addition to doing compound lifts, try to get as much muscle contraction as possible through heavier loads or by focusing on speed. Good things come to those with the right habits. How do you normally test your strength?

Photo Courtesy of https://www.pexels.com/@bruno-bueno-953238

 

 

Three Things I Learned From Strength Coach Charles Poliquin

This post is about some valuable knowledge I gained from Strength Coach Charles Polinquin

This article is in honor of Strength Training legend Charles Poliquin. Poliquin died last September after decades of contribution to the fitness industry. Poliquin was one of the most well known and respected strength coaches. He trained olympic athletes, bodybuilders, and powerlifters. He was extremely knowledgeable in fitness and I learned a lot from him and his team. I might not have progressed as much as I have if it wasn’t for him.

Sprint Workouts Are Not All Built The Same

I learned that not all sprint workouts were built the same. In the early days of my fitness journey, I knew that sprints were a great exercise to do. They burn fat, build muscle, and increase athleticism. I used to just sprint thinking that was enough to get all these benefits. I’m sure the sprints I did helped me make improvements int these areas but I wasn’t aware that different sprint workouts emphasized different areas of fitness. One day I stumbled upon an old sprint workout article on one of Poliquin’s websites. I saw different ways to sprint to maximize certain goals.

I’ve shared some of these goal specific sprint workouts in previous posts. These workouts have helped me when focusing on different aspects of fitness. I learned how to sprint specifically for athletic performance, fat loss, and muscle gain. Knowledge is power.

 

Different Strength Building Rep and Set Schemes

The great Charles Poliquin thought me different strength building methods that have helped me tremendously.  When I started focusing on strength, I just focused on the regular progressive overload approach. This approach works but sometimes you have to mix things up, especially if progress starts stalling. One of them is Cluster Sets. I mentioned cluster sets before but it’s worth repeating. Cluster sets are sets within a set.

An example is if you’re comfortable doing three reps per set for an exercise. Instead of doing all three reps continuously, you’ll stop at two reps rest for 20 seconds and do another rep. By taking short rests during each set, you’ll find yourself being able to do more reps per set and more reps overall.

Another strength building protocol I learned from him is wave loading. I’ve used wave loading. Wave loading is a way to help you work up to a new max. I use wave loading whenever I want to test a new max.

1st Wave:

  • 3 reps at 90% of one rep max
  • Three minute rest
  • Two reps at 95% of one rep max
  • Three minute rest
  • One rep at 98% of one rep max
  • Three minute rest

2nd Wave:

  • Same number of reps and rest time, the only difference is you’ll add five pounds to each set.

3rd Wave, if you have enough left in the tank:

  • Same as second wave but with another five pound increase in weights.

Earn Your Carbs

The idea behind earn your carbs is you should only be eating carbs on days you do challenging workouts. Since carbs are used for energy, there’s no point in eating a bunch of carbs if you’re sitting on the couch all day. You don’t need energy to watch TV. This idea focuses mainly on simple carbs like rice, pasta, and bread. since they’re the ones that contribute mostly to fat loss. You can still get carbs from fruit and beans.

This is one of the simplest pieces of advice for anyone trying to lose fat.I try to follow this principle as best as I can but I love eating carbs. I’m not perfect.

Closing Thoughts

As a student of strength, I’m truly grateful for the knowledge that Charles Poliquin has shared. I’ve made great progress in my fitness journey thanks to him. He’ll always be a legend in the fitness world.

Below are links from two of his main sites.

https://www.strengthsensei.com

https://www.poliquingroup.com

My Week With Easy Strength

Last week I talked about Easy Strength, one of the most respected strength training programs around. What separates Easy Strength from other strength training programs is that you’ll hardly ever use weight that makes you uncomfortable. My curiosity pushed me to try out the program for at least a week. My initial challenge was choosing the right weights. I didn’t want to choose something too light or I’d feel like I was wasting my time. I also added some moderate cardio after my main workouts.

Day One of Easy Strength

The movements I chose were squats, deadlifts, weighted chin-ups, dumbbell overhead press, and farmers walk. After doing my regular warmup routine, I did the following workout.

Barbell Back Squats: Two sets of five at 205 pounds. I normally do 330 pounds for my working set.

Deadlifts: Two sets of five at 285 pounds. I normally do 405 pounds for my working set.

Weighted Chin-Ups: Two sets of five with a 25 pound plate. I normally do 55 pounds for my working set.

Dumbbell Overhead Press: Two sets of five at 45 pounds. I normally do 60 pounds for my working set.

Farmers Walk: 100 yards with a 105 pound dumbbell.

This workout started off smoothly. I was moving the weights easily and didn’t feel like I really challenged myself. I even started to feel a little guilty until the farmers walks came. The workout called for doing a farmers walk with 105 pounds in each hand for a total of 200 yards. 100 yards down and back. I’ve never used that much weight on my farmer walk and I normally rest longer when doing them. It’s hard to measure 100 yards in a commercial gym so I did my best estimation. Carrying the dumbbells down didn’t feel that bad but taking them back was brutal. I had to stop a few times.

Day Two Of Easy Strength

The main thing that changed in day two is that my grip felt weak. It’s probably because of the Farmer Walks from the night before. I also didn’t sleep well. Despite having a weak grip and feeling tired, I did my workout. Luckily, Easy Strength doesn’t ask you to use too much weight ( except for the Farmer Walks). Maybe I just need to get my grip stronger. Everything felt fairly easy and then Farmer Walks came in. I put my ego to the side and only used 90 pound dumbbells this time.

Day Three of Easy Strength

I felt a lot better in day three thanks to a good night of sleep. My biggest challenge at this point was fighting boredom. I’m not used to doing the same workout on three consecutive days. Luckily the workout allowed me to add some weight after each set. The workout for day 3 followed a 5/3/2 rep and set scheme. The first set I did five reps for the same weight I used in the previous days. The second set I did three reps with a five pound increase in weight. Finally, I did two reps in the third set with another five pound increase in weight. When it came to farmer walks, I used 95 pound dumbbells. Day three went smoothly. The following day was a rest day.

Day Four of Easy Strength

That rest day made a world of difference. When I woke up on day four, I was ready to lift some heavy weight till I remembered the point of the program which was to get stronger without having to strain yourself. The program allows you to slightly increase the weight on this day if you’re feeling it. I guess that was good enough for me.  I went back to doing two sets of five on day four. On that day, I used 10 more pounds from what I started with. I used 95 pound dumbbells for my farmer walks on day four too.

Day Five of Easy Strength

Day five was the same as day four.

Closing Thoughts

After doing a only a week of the program, I can see why it works. By doing so many reps of a movement over time, your nervous system gets comfortable with it. Since strength is a function of the nervous system, this is very beneficial to increasing strength. Doing all those Farmer walks teaches you how to brace your core. Your ability to brace your core is critical when lifting heavy.

I reccomend this program if you don’t mind doing very similar workouts over a long period. Luckily, this program allows you to do different variations of your core lifts as the weeks continue. Easy Strength takes a lot of discipline. The discipline to do almost identical workouts every training day. Also, the discipline to not add too much weight.

I enjoyed this program because it allowed me joints to recover from the pounding of heavy weights. I also had more energy during the week since I wasn’t exerting myself too much. I definitely plan on doing the full program one day.

Photo by Victor Freitas from Pexels

Below is a link of the workout template, wrote by Dan John himself:

https://www.t-nation.com/training/40-workout-strength-challenge

 

The Greatest Strength Training Program Ever?

This post is about the famous strength training program called Easy Strength. The goal is to get stronger without struggling.

As a student of strength, I enjoy learning from all the top strength coaches. I like to take things from their teachings and apply it to my training. Two of my favorite strength coaches are Dan John and Pavel Tsatsouline. I’ve learned a lot from both of these legends. A strength program created by these two must be legit.

Their strength training program is called Easy Strength. The goal of the program is to get significantly stronger without feeling beat up after each workout. If you could get significantly stronger in all your major lifts without beating yourself up with heavy loads and intense training methods, would you do it?

How Does Easy Strength Work?

Easy Strength is an 8 week strength program in which you only do five main exercises. You’ll do the same workout every day for 5 days a week. Some weeks you’ll do different variations of the same exercise to avoid boredom. The key is choosing weights that you won’t struggle to move. At the end of each workout you should feel energized. It’s reccomended to choose a push, pull, squat, hinge, and loaded carry movement.

My approach: I decided to give Easy Strength a one week tryout. This will be my chance to get a feel for the program and reload. I’ve been pushing myself with heavy and explosive lifts lately so I’m sure my body will appreciate the relief. Since I’ll be doing the same movements for five days in the week, I’ll also be able to improve my lifting technique.

The five exercises I’m choosing are the squat, deadlift, chin-up, dumbbell overhead press, and farmers walk. I’m choosing these exercises because they’re the ones I train the most. The deadlift counts as a pulling movement but I’ll treat it solely as a hinge movement. I plan on doing some cardio at the end of each workout but it won’t be too strenuous.

Closing Thoughts: Easy Strength was originally created so athletes could get stronger in the weight room and still have enough energy for their sports. We’re all athletes and our sport is called life. Isn’t the ultimate goal of fitness to improve our quality of life? I get a thrill from pushing my body with heavy loads but there’s always room for a program like this. There’s so much information in the fitness industry so the best way to find it if something works is to try it. I’ll be sharing how my one week trial of Easy Strength goes.

 

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Deadlifts Forever!

This post is about the deadlift exercise. I talk about the things that have helped my deadlift performance.

The deadlift is the king of all major lifts. The deadlift works every muscle in your body. No other movement takes more to recover from than heavy deadlifts. It’s a lift I take pride in and I’m always trying to improve it. I believe it’s the ultimate test of total body strength.

Why The Deadlift is So Important:

The deadlift is one of the most functional exercises that exists. Not only does it make you strong from head to toe, it also helps with sports performance. Due to the emphasis on powerful hip movement, the deadlift can help an athlete improve their sprint speed and vertical jump.

The deadlift also teaches you how to properly lift things from the ground, assuming you’re using correct form. This will come in handy when you’re helping a friend move their furniture. Deadlifts will also help you improve your posture.

How I Train The Deadlift:

Since the deadlift is so draining, I rarely ever max out. When I do try max out, I make sure to leave feeling like I have a lot left in the tank. The last time I tried a new max, I got 415 but definitely felt like I could do at least 10 more pounds.  Also, I don’t try to push my max since I don’t lift with a belt or use alternate grip. When I deadlift, I train mostly in the 90-92% max range. The percentage is based off the max that I set.

For my main deadlift workouts, I’ve been doing 10 sets of 1 in my working sets. I rest one minute in between each sets. So far I really enjoy this rep scheme because it allows me to have focus on the quality of each rep. The total volume is low enough so I can still lift heavy without draining myself. I also do speed deadlifts on other days.

Exercises To increase The Deadlift:

The best way to increase your deadlift is to deadlift. It’s that simple but there are supporting exercises that help. I like to do exercises that compliment each other. Two things I’m currently doing that are helping my deadlift are speed deadlifts and Farmers Walks.

Speed deadlifts are still deadlifts but they’re worth talking about. Improving the speed of your deadlifts allows you to move the weight easier. I noticed that once I added speed deadlifts to my routine, my heavy days felt easier. This gave me the confidence to increase the weight I was using in my workouts. This all comes down to force. When moving something heavy, you have to apply a lot of force from your body. Once I learned how to produce more force, everything changed.

I’ve also seen how Farmers Walks have helped my deadlift. The most obvious benefit is the grip strength gained from farmers walks. Grip strength makes a huge difference in deadlift performance. It’s hard to lift something that keeps slipping out of your hands.  Aside from grip strength, the farmers walk builds overall body strength especially in the core. This is the perfect complement to the benefits of speed deadlifts because the stronger your core, the more force you can apply.

Deadlift Tips:

Something that has helped me perform better with my deadlifts is stretching my hip flexors. Overtime I’ve learned that stretching your hip flexors allows greater glute activation. This is everything because most of your power comes from your glutes. The more power you can generate the more weight you can move. The hip flexor stretch is the only static stretch I do before lifting.

Another thing that has helped my deadlift performance is squeezing my lats. I’ve notice that the more I engage my lats, the less work my lower back has to do. To take advantage of this, add some lat building exercises to your routine. My Go-to movements are the previously mentioned farmers walk and the weighted chin-up.

Closing Thoughts: Deadlifts are awesome. If you want to maximize your overall strength, you have to deadlift. There are so many types of deadlifts you can do to get stronger. I prefer the conventional method. I hope this post provided some valuable information. Fell free to comment if you want to add anything!

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