Day 12: Deadlifts
Form here matters most. It’s about building a foundation for everything else. As I’ve mentioned before, the deadlift is the most important functional movement to train. If you trained nothing else at all, train the deadlift. If anything hurts, form gets wonky, or you just aren’t having fun - stop, rest, and fight another day. This is a lifestyle change, kids.
Time Domain
3 ROUNDS - Last time you did 7-11 reps, choose the same weight and do 15-20 perfectly, following all the points of performance in Mark’s video (in resources below) - use the basic two-hand version from his video. If using dumbbells, have one dumbbell in each hand. Barbells should be self-explanatory. Using anything else? Just make sure you are lifting with both arms on the load.
Start the clock
Levels 1 & 2: Execute 15-20 deadlifts, slow and steady. Squeeze your glutes at the top (basically, squeeze your butt cheeks really hard like you are preventing anything from falling out.)
Level 3: Explode out of the bottom to hip lockout. Take an extra :01-:03 to squeeze the glutes extra hard at the top, then lower the weight back down.
Rest 1:30 after each round (set)
* Yes, it might end up being :30 or so over 5 minutes, sorry.
Workout Movement
Level 1, 2, & 3: Pick up a weighted object with perfect form, 15-20 times
Level 1: < 50
Level 2: 50-200lbs
Level 3: 200+ lbs
Resources - How to
These are both kettlebell videos, but it doesn’t matter. Use whatever you have, the principles don’t change. I will be doing it tonight or tomorrow with several different loaded items for illustration.
Score
Score your weight
Share the style of deadlift executed
How did it feel? Did your form get wonky at higher reps? Weight manageable.