Adam Knowlden
03-29-2004, 09:30 PM
This weeks exercise of the week.....presented by, Timothy J. Piper, MS, CSCS, *D
Strength and Conditioning Journal: Vol. 23, No. 3, pp. 66–73. "Variations of the Deadlift"
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Power rack DLs (PRDLs), also called lockouts are sometimes used by powerlifters trying to strengthen a particular upper portion of their DL (10, 11, 14, 23, 29, 30). A high load is used to overload the back muscles and increase motor recruitment (14, 31). Different grips and stances can be applied to this exercise, but the conventional form will be described here. Setup: The height of the spotting bars should be such that the loaded bar sits superior to the knee joint when standing erect (23). This may be adjusted depending on the specific objective and the preference of the lifter. Power straps or lifting hooks can also be used for this exercise to prevent the fatigue of the forearm muscles before the back muscles have been stressed to their potential (11). Clients will flex at the knees and hips, slightly retract the scapula, maintain the back's natural s-shaped curvature, and grasp the bar approximately 1–2 in. outside of the thighs (Figure 7) . Execution: The lift begins with hip extension followed by knee extension. The lifter completes the lift with slight spinal extension. The spinal erector, gluteus maximus, and quadriceps are the primary movers during lockouts, but its counterparts the latissimus dorsi, rhomboids, and trapezius have an even greater role in stabilization of the upper back (30). An established back and leg strength base is necessary for this exercise due to the high loads used (10). This type of DL can benefit field throwers, weightlifters, Greco-Roman wrestlers, construction workers, and other clientele that require a great deal of back strength in the final phase of hip and back extension.
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Strength and Conditioning Journal: Vol. 23, No. 3, pp. 66–73. "Variations of the Deadlift"
<font color="red">
Power rack DLs (PRDLs), also called lockouts are sometimes used by powerlifters trying to strengthen a particular upper portion of their DL (10, 11, 14, 23, 29, 30). A high load is used to overload the back muscles and increase motor recruitment (14, 31). Different grips and stances can be applied to this exercise, but the conventional form will be described here. Setup: The height of the spotting bars should be such that the loaded bar sits superior to the knee joint when standing erect (23). This may be adjusted depending on the specific objective and the preference of the lifter. Power straps or lifting hooks can also be used for this exercise to prevent the fatigue of the forearm muscles before the back muscles have been stressed to their potential (11). Clients will flex at the knees and hips, slightly retract the scapula, maintain the back's natural s-shaped curvature, and grasp the bar approximately 1–2 in. outside of the thighs (Figure 7) . Execution: The lift begins with hip extension followed by knee extension. The lifter completes the lift with slight spinal extension. The spinal erector, gluteus maximus, and quadriceps are the primary movers during lockouts, but its counterparts the latissimus dorsi, rhomboids, and trapezius have an even greater role in stabilization of the upper back (30). An established back and leg strength base is necessary for this exercise due to the high loads used (10). This type of DL can benefit field throwers, weightlifters, Greco-Roman wrestlers, construction workers, and other clientele that require a great deal of back strength in the final phase of hip and back extension.
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