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Deadlift refers to the lifting of dead weight, thats a weight with no momentum, such as a barbell lying on the ground. It is one of the most original and common exercises done in strengthtraining.
The ability to bend and straighten under load is one of the most commonly loaded movement patterns we know, and the deadlift loads and trains this exact pattern.
The motto is: Pick something heavy up, and put it back down.
Many will point out that the deadlift is an even greater test of raw strength than the squat. With the squat being the most common staple in all training programs at the YPSI for training the lower body, the deadlift comes a close second. What sets the deadlift apart from the squat is a much greater need for strength and muscular balance to be able to execute the exercise with proper technique. Teaching someone proper deadlift technique with a 60kg barbell is easy. Maintaining proper technique with circa-maximal load is a great challenge. Which everyone has witnessed in gyms all over the world and on youtube. The reason why the technique breaks down is because there are two components of proper exercises technique.
First, the knowledge on how to properly execute the exercise.
Second, the ability to execute the exercise properly.
Knowledge can be taught. Ability has to be developed. This is why learning the deadlift is less about being taught the proper technique and more about creating strength in the right places to maintain proper posture and execute the deadlift with great technique. All three 6 phase programs that are contained in this and can be trained one after another for a full 1,5 years of training target exactly this. First, the technique is taught. Then the ability is trained.
Using a progression based on levels and strength benchmarks is the approach I use with all my clients and athletes at the YPSI. Deadlifts a great exercise to train strength. To demonstrate strength. To set the base for explosive strength. And to increase hypertrophy.
The deadlift is one of the greatest and most fundamental exercise in strengthtraining and has to be a staple of programs design for everyone who has serious strength and hypertrophy goals.
This book is a compendium on the deadlift, highlighting its many benefits and variations and supplying a practical approach to get the most out of your own training at the same time.
Table of Contents6 - Chapter 1 - Preface
8 - Chapter 2 - The History of the Deadlift
14 - Chapter 3 - The Functional Anatomy of the Deadlift
27 - Chapter 4 - The Effect of individual Mechanics on Deadlift Technique
30 - Chapter 5 - Deadlifts for Powerlifting
32 - Chapter 6 - Deadlifts for Sports
34 - Chapter 7 - Deadlifts for Hypertrophy
36 - Chapter 8 - Conventional vs. Sumo Deadlift
37 - Chapter 9 - The Deadlift Grip
39 - Chapter 10 - The Frequency of Training the Deadlift
41 - Chapter 11 - The 2-1 Deadlift Cycle
44 - Chapter 12 - The optimal Position of the Neck for Deadlifts
45 - Chapter 13 - The Value of Concentric-Only Deadlifts
47 - Chapter 14 - Microperiodization for the Deadlift
52 - Chapter 15 - Important info on the Training Programs
63 - Chapter 16 - 6 Phase Program for the Beginner (Female <90kg/Male <140kg)
66 - Chapter 17 - 6 Phase Program for the Intermediate (Female <120kg/Male <200kg)
69 - Chapter 18 - 6 Phase Program for the Advanced (Female >120kg/Male >200kg)
74 - Chapter 19 - Exercise Guide (incl. photos and video clips of all the exercises)
91 - Chapter 20 - Levels, Regressions, Progressions & Assistance Lifts
93 - Chapter 21 - Strength Benchmarks for the Deadlift
95 - Chapter 22 - In summary: The Three Main Benefits of the Deadlift
98 - Chapter 23 - Frequently asked questions
100 - Chapter 24 - About the author
Including pictures and videos of each exercise used in the three 6 Phase Programs contained in this eBook.
With one primary goal - to improve your deadlift.
100 Seiten. Lieferzeit: Sofort. Buch in Pdf Format mit Direct Download. Nach erfolgreicher Bezahlung erhälst Du den Download Link via Email.