0:06 This is Brent of the Brookbush 0:07 Institute at the independent training spot and 0:08 today we're doing a deadlift with a 0:11 posterior pull. 0:12 I'm mushing together two techniques here. We're doing a posterior pull to increase 0:18 hip thrust and glute activation with a very standard strength exercise, the 0:22 deadlift. I know a lot of you guys are working on your deadlift strength and 0:26 use deadlifts to work on strength and hypertrophy gains and potentially sports 0:30 performance. I'm going to have my friend, Melissa, come out to help me demonstrate. 0:32 Now, to start off, you guys do need a monster band hooked up to something very 0:38 stable. These these bands pull with a a good amount of force. We're using a 0:42 lightweight band just for demonstration purposes, and I think it's still 20 to 30 0:47 pounds of resistance. If Melissa steps out, I think the first thing you guys 0:53 will notice is she's got a little bit of a forward lean just to keep the 1:00 band from pulling her back onto her butt. So what she needs to do to get that 1:05 forward lean is already activate her tibialis anterior and then keep her 1:09 glutes real tight, otherwise she'll just end up bending over at the hips. Now, the reason we 1:15 use this band is all about glute activity. 1:20 Unfortunately, what I see during deadlifts, the common compensation 1:23 pattern for extension- go ahead and bend over, Melissa, is we see this 1:29 this thing that she's already started into. Right, which is head extension, 1:33 which then gets some of our erector spinae fired up, we see lumbar extension, 1:37 and then as she pulls, she goes ahead and arches back with her back. And usually 1:44 when you ask somebody where they feel that, they say hamstrings and low back. 1:49 Ok, the hamstrings and low back should be working in this exercise, your erector 1:55 spinae isometrically and, of course, your biceps femoris is a synergist, but the 2:01 largest muscle group on your body, not just somebody's- everybody's, is your 2:07 glute max. So the more I can drive glute 2:09 max activity, the better deadlift performance is going to get in the long 2:14 term. I'm going to go ahead and have her try this again- we're not going to lift 2:17 the bar this time. 2:18 She's going to go down, make sure that she keeps her head down so that she 2:23 doesn't activate that erector spinae, the longissimus that starts up in her 2:26 cervical spine, and all I'm going to have her do is thrust her hips forward as she 2:32 comes up. And where did you feel it that time? Glutes. Right. I know it's a little 2:37 derogatory, but I'll even give the cue "Guys, hump the bar." You want to 2:41 thrust your hips forward. As soon as you do that, you can feel your glutes 2:46 become very active. So let's try this with the deadlift here. 2:58 Nice, so nice and slow on the way down. Good, I don't want you touching the 3:02 ground. 3:03 I want you to have to work for that amortisation phase and I want you to have to 3:06 work to decelerate. Sueeze your glutes and thrust forward. Now, make sure 3:12 you guys start with a lightweight. The sway in your balance, the fact that you have 3:16 to lean forward against this band, does make it a little bit of a balance issue 3:21 the first few times you do it. 3:24 This isn't a particularly heavy deadlift for Melissa, so now she's doing 3:28 this just fine. Where are you feeling it though? Do you feel like it's helping you get more 3:32 glute activity on that deadlift? Ok, good. You can go ahead and relax for a second. 3:37 Now, why would I do this? Why would I use this? Well, three big reasons: a.) more glute 3:44 activity: If I want to train somebody for more glute activity, this is a great 3:48 exercise in that integration section of their corrective exercise or rehab 3:54 program, or I can add this exercise to their strength training program. Maybe 4:00 this is their lower body exercise while we're working on getting more glute 4:04 activity. We could also just be trying to add resistance. Depending on what gym 4:09 you're at, if you're at a home gym, maybe you don't have a whole lot of weight to 4:13 go up on. 4:14 It's amazing how you go to like a 40-pound band and your deadlifts feel 4:19 a lot harder without having to add a whole lot more weight to the bar. 4:26 This might have a couple very practical uses, like if somebody has a history 4:31 of low back pain. 4:32 Now I can resist their glutes without putting more load on their 4:37 lumbar spine. 4:38 What about you guys who have grip strength issues? This one always 4:42 bothered me: 4:43 people go, "I have grip strength issues." So what do they do? They grab wrist 4:45 wraps which all of a sudden takes your grip strength down to nothing. You now 4:50 decided that I'm not going to try to get stronger grips, or stronger grip 4:54 strength, I'm just going to forget about grip strength altogether. 4:58 Well, instead of doing that, if you want to increase your deadlift resistance, 5:02 keep working without your wrist wraps and add the resistance here 5:07 instead. And then, of course, the very sophisticated use for it is every once 5:13 in a while we have an individual with an inadequate forward lean. This is a 5:19 fairly rare compensation pattern, but every once in a while, we see that person 5:23 who has to keep their back up straight when they squat. 5:26 Usually these are individuals with lumbar spine pathology or history of lumbar 5:30 spine pathology. They won't bend over this way. The big compensation pattern 5:36 there is we have synergistic dominance of our deep longitudinal subsystem and 5:41 our glute max is lacking eccentric control. So, those people who are straight 5:49 up like this, it's not that they can't do it. They won't do this, so we 5:55 need to start training them to do this and using their glutes. 5:59 Melissa, go ahead and step forward. 6:02 This is a great way to start integrating that pattern back. If I ask her to draw 6:09 in and then bend over, she's going to be kind of cued by this band to bend around 6:16 the band. I can put an object on the floor and just make this 6:20 very functional, it could be a kettlebell or it could just be something 6:25 like their purse or handbag or their backpack. And then what I have her 6:29 do is squeeze her glutes and thrust on the way up. 6:31 Go ahead and do that for me 20 times. Alright, so maybe I do 12 to 20 6:35 repetitions and this becomes part of the neuromuscular re-education section of 6:41 their rehab or corrective exercise program. Of course, we don't have to use 6:46 just barbells. Too few people do dumbbell deadlifts, I think. Dumbbell deadlifts are 6:54 very challenging, and Melissa does not like look like she's worked hard enough 6:58 in this video, so let's go ahead and 7:02 have her do a few more for you guys as we just go over the form cues one more time. 7:08 We got a band that is waist height anchored to something very stable. She's 7:16 going to put that band around her ASIS. She should take a couple seconds to gain 7:21 her balance. Make sure she's got that little forward lean and her glutes are 7:25 tight against that band. Maybe give me a couple little thrusts against that band 7:31 so that she's nice and comfortable before she picks up the dumbbells. Now she's 7:34 going to pick up the dumbbells, get herself into position, 7:40 and thrust with her hips. 7:43 Let's see 10 of those, little slower on the way down. Lots of glute activity. Guys, 7:50 this is a great modification- you really need to try it. I was shocked at how well 7:55 it works. This is the deadlift with posterior pull for increased glute 8:01 activation, increased load, and increased neuromuscular re-education for those 8:07 with an inadequate forward lean. I look forward to talking to you soon.
