Variation For A Stronger Deadlift

Author: Hussien Jabai

Website: Hussienjabaifitness.webs.com

Instagram: @Hussienjabaifitness

Twitter: @Hgwarrior71

The KING of all posterior chain movement. The beast of lower back and trap development. The most brutal and natural movements of all compound exercises. THE MOTHA' FUARKIN' DEADLIFT! Everyone is always trying to load up the bar with as many plates as possible and train with so much intensity on that specific lift. They end up plateauing and can't seem to get out of a rut. Time after time they alternate between different rep and set schemes. Only to be met with another plateau. They continue to grind out reps on that exact movement for months and months. Perhaps even years! All they know is in order to obtain a stronger deadlift, they must deadlift heavier right? Shit, all you've known has been a lie. You don't even have to deadlift to develop the proper muscular strength and structure to increase the overall performance and strength of your deadlift. The number one movement that I would recommend to any individual looking for a variation to start incorporating into their core lifts would be the WEIGHTED HYPER EXTENSION! I had used this movement as a core lift after I had injured my back to the point of any deadlifting, including just picking up the bar, became painful. The problem was my skeletal structure had obtained an injury down my lower back and spine. This left all spinal pressure limited during training. After a few months of light rows, I threw this big bad boy into the mix. Used as a variation, this lift took the center of gravity and pressure off of the spine and more toward the muscular structure and fibers of the lower back, hamstrings, and glutes. Just by simply changing the angle of the lift you are able to perform at a higher intensity, yet the weight you train with may be a fourth to a half of what you will be deadlifting with/ I perform the weighted hyper extension off of a hyper extension machine, using a loaded bar and actually illustrating a deadlift, well shit, exactly like a deadlift, but your LEGS AND BODY begin parallel to the floor. This promotes proper glute activation and lower trap/lat activation. Focus on pushing your hips forward, squeezing your glutes, and think of pulling the bar backwards in which you will pretend to pull and bend the bar, contracting the lats (imagine pushing your lats down into your pockets as you perform the lift. Hold the top position for a good one to two seconds for great muscle tension and contraction. I have even completed this exercise with resistant bands rather than weights. This helps you work more explosive power, with fast, dynamic type reps. Another way, is to simply start with your body weight to get use to the movement and muscle fiber breakdown during training. Whether you use this exercise for reps, weight, or dynamic/fast-twitch power, the weighted hyper extension will bring a whole new concept to posterior chain development! Throw that shit into your pull day, or lower body day and get at it!