POWER | Week 21

Deficit Deadlift (6 x 5 (Building))

Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between.  Score is heaviest set.

Adding a little extra depth to the pull of your deadlift will REALLY get the hamstring and glute GOING!  Just make sure you only do these if you have the flexibility to get your back FLAT in the set up.

You will stand on something like a pair or even a single 45# plate.  Make sure whatever you set up on is super sturdy and safe.

From there the deadlift set up is basically the same as always.  Feet are between hip and shoulder width apart.  Weight is in the heels, the bar is close to the body.  Hands and arms are outside the legs.  Knees are bent.  Chest is over the bar, arms are straight.  Chest UP and back flat!

This is going to feel WAY heavier than normal off of the ground.  Start light if you are new to this movement.  Do NOT let the weight pull you forward as you try to lift.  Really shift and set your weight BACK before you pull.  Drive your heels into the ground and reach the chest up as the bar come off the ground. Stand all of the way up by squeezing your butt to bring you to the top!

Be careful on the lower.  It is common to bang up the shins if you rush this or drop it.  Keep the same good positions on the way down as on the way up.

This is 6 sets of 5 - but don't try to do an aggressive tap and go.  For this we would actually prefer almost a dead stop at the bottom.

Weighted Pistols (4 x 8 (Each Side))

Holding an object at the chest complete single leg squats.You will do an entire set of 8 on one leg and then rest a bit and then switch.

If you are new to this movement, if you have a lot of mobility issues in the ankles, knees, or hips - you may choose to do these unweighted.  Ideally you will get the butt below the knee at the bottom, but if you end up collapsing down there and are shifting hard to the toes to come up - you may choose to not go as low.  You may also choose to practice pistols with a band for assistance to come up or even on an elevated surface like a box so that your non working foot doesn't need to be so high.

If you are doing the weighted version though - you will hold a dumbbell or KB at the chest.  The goal here is to reach the butt back and keep the heel down.  Your chest will come forward more than a normal squat, but fight from collapsing TOO much.  Work to avoid the working knee from caving in as well.  Drive out of the working heel to stand completely.