Day 20: Deadlifts

Form here matters most. If anything hurts, form gets wonky, or you just aren’t having fun - stop, rest, and fight another day.

Time Domain

  • 3 ROUNDS - 7 reps, but increase the weight by at least 10 lbs, but continue to execute 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 7 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: Execute 7 deadlifts, but 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: < 60

    • Level 2: 60-210lbs

    • Level 3: 210+ 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.