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