Happy Tuesday to You!
So we are closing in on the last 2 parts of this 7 part series on how to workout intelligently for maximum results in minimum amounts of time.
If you missed the rest of the series you can view it here:
Last week we investigated the importance of the pulling movement and today we are on to the 5th vital movement for your workout…
5. The Deadlift
Whenever you pick something up off the floor you are performing a variation of the Deadlift pattern.
The deadlift works almost every muscle in the body except for the chest so it’s an incredible full body exercise. In particular it will work your buttocks, legs, back and core.
The deadlift is our most powerful movement pattern and this makes sense when you look back at how we evolved lifting and moving rocks, wood and animals killed for food.
The deadlift is also an incredible postural exercise. It works heavily into the back of the body and helps develop all those postural muscles that help you stand and sit up straight.
There are many variations of the deadlift: you can deadlift with one hand, two hands, one leg, with a rotation, explosively or dynamically like with the kettlebell swing.
All deadlift movements focus on hinging at the hips, this enables the powerful buttocks to extend the hips. In order for the buttocks to do their job the core and back muscles must be braced and kept flat.
Please see the video above of me explaining the hip hinge with the kettlebell swing:
Hip hinge development is not easy and I often see even the most experienced athletes bending at the lower back rather than the hips and putting their lumbar spine under serious strain.
It is well worth the time practicing hip hinging with no additional load until your technique is mastered and then building it up from there.
Here’s a good starting exercise that will help you develop that hip hinge safely:
OK, so that’s the 5th movement pattern. Here’s a highly effective workout structure using what we have learned so far:
- Lunge
- Push
- Squat
- Pull
- Deadlift
- Rest 60 secs and repeat 3 times
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Final part of your workout structure is coming on Friday.
Hope you have been enjoying this series so far.
Until then, take care!
Greg
I have been enjoying the workout series very much. I do like the way you simplify things by explaining exactly what move is needed and how to avoid injury. I have been searching for a workout regime that will actually work. It gets confusing with all of the different ‘trainers’ out there and conflicting information. I have always been fairly fit and slim, but since my recent bout with cancer, I have gained weight, have very painful joints with the added bonus of being 52 which I have always felt is not an excuse to get paunchy as it were. I am struggling because many workouts include HIIT routines and a lot of jumping which I am sure is very beneficial so I have tried to do this only to end up with swollen legs and feet and not to mention in agony. I feel that your workouts will benefit me more to get back into some sort of shape and possibly lose the extra 20 pounds I now carry and truly want to lose.
I look forward to your next newsletter.
Thanks Paula, yes training via movement patterns is a lot more natural and simple to program. I would avoid all jumping movements until you have mastered the basics first. So keep it simple and progress gradually. More is not always better!