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skip this step, or it can be a chance to practice some new skills.JUGGERNAUT DEADLIFT MANUAL12Brad Little is a technician of the sumo deadlift as evidenced by his US #1 ranked pull of 730 at 181 bodyweight.
8.) MUSCLE ACTIVATIONThis is another aspect of the warm-up that needs to be specialized. I idea is to use very controlled movements and positions in order to place emphasis on muscles or groups that could be inhibited on you. It is very important to remember that this is muscle activation, not exhaustion. You shouldn’t be doing 3 sets of 10 or anything like that. Depending on your needs some good options here would include; lateral band walks, glute bridges, I,Y,T,W,O shoulder mob series, pull throughs, band pull aparts, face pulls, scap pullups, wall press abs, supine psoas march.9.) PLYONearing the end of the warm-up now we are looking maximizing the velocity of our movements in order to create the highest demand for intramuscular coordination in the body. These can be jumps, throws, or olympic lifts if you are proficient. If you are taking the Oly route you are going to need to lift near maximal weights, in order to achieve the velocity needed, but you will need to manipulate the intensity with position (hang/power) so that the lifts do not take away from your deadlift.10.) REACTIVEThese can be depth jumps, reactive throws, or sometimes with my kids (I have several high school kids) we will play dodge ball, freeze tag, or something to that effect. They are fun and a great reactive warm-up drill. The reactive drills are meant to put everything together and be the most challenging for both inter and JUGGERNAUT DEADLIFT MANUAL13
intramuscular coordination. The final phase in preparing your body for a big pull.JUGGERNAUT DEADLIFT MANUAL14
DEADLIFT TIPS AND TRICKSBY TEAM JUGGERNAUTJUGGERNAUT DEADLIFT MANUAL15Dan Green is the World Record holder for Total at 220 pounds with a 2030 in just a belt and wraps. Dan’s best deadlift is 821, to go along with his 760 squat (belt and sleeves) and 480 bench. Learn more about Dan at BossBarbell.com
BUILDING STRENGTH OFF THE FLOORBrad Little: For strength off the floor I feel nothing builds power like high rep Olympic squats and chain suspended Safety Squat Bar good mornings. The squats build the core, quads and lower back like no other exercise I have ever done. The good mornings should be down with a SSB suspended in chains putting your torso and legs at nearly a 90º angle in the bottom position; a one-rep max should never be tested.Dan Green: For strength off the floor I prefer to consistently pull for reps in the 1-5 range from the floor and especially reps from a deficit of 3-4".Eric Lilliebridge:I’ve always incorporated some type of abdominal exercise into my training that hits both the lower and upper abs and I can tell it has helped me stay tighter off the floor and has helped overall with my speed.