Deadlift and Dips

We are continuing the 5/3/1 cycle for the Deadlift today with 3 x 3 supersetted with 3 x 10 External Band Rotations. Tips: When performing the traditional (standing) external rotation with band, the athlete can easily substitute lumbar-spine extension — bending backwards — for external shoulder rotation. It’d be hard for him to tell the difference. He might think he’s doing the exercise correctly, when in reality he’s cheating his external rotators by not working them through their fullest available ROM while teaching his body to use a dysfunctional movement pattern. Make sure your humerus is hugged to your ribcage  and feel the scapula move. Do not use momentum to accomplish the exercise. Deadlift for Olympic Lifting ? Deadlifting is a huge portion of Olympic lifting success. Many people don’t realize that the first and second pull of the Snatch and the Clean is essentially a deadlift. It’s a total body exercise that uses the quads, glutes,hamstrings, trapezius, and rhomboids. First off, one will need to understand that a Clean/Snatch deadlift is slightly different than a powerlifter’s conventional pull. A powerlifter usually begins with their hips higher and their back is at a slightly different angle than an Olympic lifting deadlift. The Olympic weightlifter will have their hips closer to parallel with the knees and this also reduces the shearing stress on the knees. Strength Workout (SWOD) A1. 3 x 3 Deadlift A2. 3 x 10 External Band Rotations Workout of the Day (WOD) Today’s WOD continues on the path of learning to sustain effort instead of sprinting and crashing.  We will focus on maintaining a matched effort from the first 5min AMRAP to the second. For example, if your first performance is 4 rounds and your second go around is barely 2 rounds you have a mismatched power output that needs to be rectified. WOD 5 Ring Dips 10 Pull Ups 15 KB Deadlifts (AHAP) 5min AMRAP 1min Rest Repeat ]]>