Adam Knowlden
06-13-2004, 02:30 PM
http://www.paker.kulturystyka.pl/miesnie/grzbiet/pauldillettgr2.jpg
This week, add in Continous Grip Dumbbell Deadlifts to your routine.
These are exremely tough, but very fulfilling. The blood pump in the back is so extreme, that after a set you will not be able to stand up straight.
Approach the dumbbell rack. One thing you will notice is that, the weight is much heavier since you will not be resting the dumbbells after each rep, so start with a reasonable weight of around 150lb dumbbells /forum/images/graemlins/wink.gif Just kidding.
I recommend straps for sure, as the focus in the back and hamstring region as opposed to the forearm extensors. If you can do these without straps your lower back is extremely weak if it gives out before your forearm grip. So don't feel more manly doing these without straps, because the ticket here is heavy, heavy, heavy.
I like to wrap the straps around the dumbbell while the dumbbell is still on the rack. It is much safer on your body to pull off heavy weight this way from an elevated position.
As you pull off, look up, and align your back properly as a regular deadlift.
Keep the dummbells close to your body and look up the whole set.
Lower the dumbbells and pull them back up with the power of your lower back and glutes.
http://www.paker.kulturystyka.pl/miesnie/grzbiet/bakergrzbiet.jpg
If you are executing these properly you will feel your lower back straining as it never has before. These feel much different than a barbell, but a shock you will return to again and again.
Continue to failure, then re-rack the dumbbells. On the last rep before failure, you will really have to pull hard, as the weight will really be pulling on you. Be sure to try to straighten you back on that last rep. That is where the growth is at.
Enjoy! I prefer 6-8 reps for these. They add great thickness.
http://www.paker.kulturystyka.pl/miesnie/grzbiet/edgarfletchergr.jpg
This week, add in Continous Grip Dumbbell Deadlifts to your routine.
These are exremely tough, but very fulfilling. The blood pump in the back is so extreme, that after a set you will not be able to stand up straight.
Approach the dumbbell rack. One thing you will notice is that, the weight is much heavier since you will not be resting the dumbbells after each rep, so start with a reasonable weight of around 150lb dumbbells /forum/images/graemlins/wink.gif Just kidding.
I recommend straps for sure, as the focus in the back and hamstring region as opposed to the forearm extensors. If you can do these without straps your lower back is extremely weak if it gives out before your forearm grip. So don't feel more manly doing these without straps, because the ticket here is heavy, heavy, heavy.
I like to wrap the straps around the dumbbell while the dumbbell is still on the rack. It is much safer on your body to pull off heavy weight this way from an elevated position.
As you pull off, look up, and align your back properly as a regular deadlift.
Keep the dummbells close to your body and look up the whole set.
Lower the dumbbells and pull them back up with the power of your lower back and glutes.
http://www.paker.kulturystyka.pl/miesnie/grzbiet/bakergrzbiet.jpg
If you are executing these properly you will feel your lower back straining as it never has before. These feel much different than a barbell, but a shock you will return to again and again.
Continue to failure, then re-rack the dumbbells. On the last rep before failure, you will really have to pull hard, as the weight will really be pulling on you. Be sure to try to straighten you back on that last rep. That is where the growth is at.
Enjoy! I prefer 6-8 reps for these. They add great thickness.
http://www.paker.kulturystyka.pl/miesnie/grzbiet/edgarfletchergr.jpg