Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
• Round your low back during deadlifts to make the back conduct the lift rather than the hips
and legs.
• Round your upper back during deadlifts. This can be acceptable, though…many strong
powerlifter
powerlifterss do this because they
they can’t push
push their
their conventional
conventional deadlift
deadlift max
max up further
further if
they kept their upper back arched.)
• Let your hips rise first in the squat thereby turning the lift into a “squat morning”.
• Suck at locking out your deadlifts.
• Stop short or hyperextend the low back during the deadlift lockout.
• Don’t have much power out of the hole when squatting.
• Let your knees cave inward during squats or sumo deads.
• Suck at hip thrusts, glute bridges, and pull-throughs and feel them all in the low back and
hamstrings.
• Have minimal glute hypertrophy.
• Never feel
feel your glutes turn
turn on or don’t feel
feel soreness
soreness in them
them from squats or lunges.
lunges.
• Turn every squat into a “squat morning,” especially as the weight gets heavy (this could
also be due to weak glutes and/or weak thoracic extensors).
• Suck at front squats, Olympic high bar full squats, barbell Bulgarian squats, barbell step-
ups, and barbell lunges
• Can stiff leg deadlift pretty much the same weight as you can conventional deadlift.
• Can conventional deadlift way more than you can squat.
You have weak thoracic extensors if you:
• Have trouble keeping the chest up during squats and good mornings.
• Suck at thoracic extensions.
• Kick ass at movements that isolate the hips and legs, such as belt squats or hip thrusts, but
suck ass when the bar is on your back or in your hands.
• Round your low back during deadlifts (this could also be weak glutes and poor hamstring
flexibility).
• Experience your abs literally caving in when you deadlift heavy (which can be seen when
you deadlift with your shirt off).
• Suck at ab-wheel rollouts, weighted planks, side planks, straight leg sit-ups, side bends,
landmines, and hanging leg raises.
• Can squat way more when you wear a belt than when you don’t wear one.
• Perform a heavy deadlift with sub-maximal acceleration because you know it will slip out
of your hands if you rise too fast.
• Chalk up for every upper and lower body pulling exercise.
• Can deadlift much more when you wear wrist straps than when you don’t wear them.
• Suck at masturbating (ok, I made that one up).
The Glutes
1. Full Squats
2. Front Squats
3. Zercher Squats
The Hamstrings
1. Deficit Deadlifts
2. Good Mornings
3. Snatch Grip Deadlifts
The Quads
1. Leg Press (yes, the leg press is great for deadlifting & quad strength off the floor)
2. Full Squat, Parallel Squat, Half Squat
3. Hack Lift
4. Bulgarian Split Squat
5. Forward Front Lunge
6. Low Barbell Step Up
7. Front Squat Harness Squat (see video)
8. Pendulum Donkey Kick
The Forearms