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Deadlift with Posterior Pull
Deadlift with Posterior Pull is a variation of the traditional deadlift. This exercise primarily works the Posterior Chain muscles (hamstrings, glutes and lats). It starts with the lifter setting up with the feet slightly wider than hip-width, and the hips at a slightly higher than the knees. The lifter then pushes the hips back, reaches down to grip the bar, brings the hips down so you’re standing tall, and then with a flat back,
Transcript
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This is Brent of the Brookbush
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...blank
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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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ground.
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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
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