I’ve got a New Exercise to Build Your Deadlift today that is a WINNER! And I wish I thought of it.
Sadly I didn’t, Mike Bartos of MB Powercenter did and it works, fast. If you are not familiar with Mike or his products, you should be. He creates innovative and extremely well engineered and manufactured products that will get you strong(er) such as the:
Today’s New Exercise to Build Your Deadlift utilizes his PR Platform, but can be replicated on any Power Rack.
It’s an isometric, banded hold. And it is killer.
I have been implementing this into people’s programs as a third exercise and it has done wonders for client’s deadlifts by improving:
- Lat strength
- Lat engagement
- Positioning
- Correcting technique (bar path)
I am sure it can be done as a warmup as well, we just have not tried it that way yet.
To perform the New Exercise to Build Your Deadlift:
Set up a bar in a PR Platform just below where you would have a technique flaw or have difficulty holding a good position. Then loop a short mini band over the bar, the basic set up is shown in the video, but as you get better, you can play with different band set ups.
Position yourself at the back of the PR Platform and get into the best position you can, drag the bar back to your shins and correct any flaws. Remember to keep your weight rooted, your abs braced and chest up. Squeeze those lats hard, especially when the bar is at your shins.
Do a few reps, then do a hard isometric hold for time.
Believe me, you’ll feel these working right away.
Using the Banded Isometric Hold to improve your deadlift will:
- Help you to keep the bar on your shins when the weight gets heavy
- Keep the bar on your legs as you extend the hips to lockout
- Teach you to “feel” your lats working, increasing your ability to use them
- Severely improve your ability to maintain good positions in the deadlift
Sets and Reps
This is entirely up to you, but here is what I have been doing to introduce it to people:
- Week 1: 4 sets x 5-10 reps/strong Iso hold at shin
- Week 2: 4 sets x 8-10 reps with 10 seconds Iso hold on last rep
- Week 3: 4 sets x 5 reps with 20 second Iso hold at end
- Week 4: 4 sets x 6 reps with 30 second Iso hold at end
- Week 5: 2 sets x 8 reps with 10 second Iso hold at end
So far it is showing tremendous results very quickly, as soon as the next week of training!
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Watch the New Exercise to Build Your Deadlift video by clicking the picture below.
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Go ahead and add in the Banded Isometric Hold to Build Your Deadlift and try my 5 week wave or make up your own. You’ll probably be shaking your head saying Why didn’t I think of this too.
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Vincere vel mori
C.J. Murphy
November 11, 2021
