| Power Lifts |
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| Power Lifts |
| May '05 Hi All! As promised we're back, slightly late, but back just the same. This month I would like to revisit the power section of weight lifting. It is, in my opinion, something that is overlooked by many and can be extremely beneficial in building that core thickness and power we seek. They are just overall good for the body! We will be looking at the Power Clean, the Dead Lift, the Stiff Legged Dead Lift and what I call a "Rack Lift." These lifts build the legs, mid-section, traps and back. Encorporate this into your routine on its own separate day. You won't be able to do much else after tossing these heavy weights around! The Power Clean - With the bar on the floor, take a shoulder width grip on the bar. Squat down with your rear-end low. Drive up in an explosive manner with your legs for the beginning of the movement. As you pull the bar up and towards your chest, flipping your elbows under at the end and resting the bar on your chest. At the end of the movement should look like you are ready to do a standing press. Lower the bar to the floor and repeat. The Deadlift - Squat down, feet apart and take a shoulder width grip on the bar. Many prefer to take a reverse grip with on hand here where the palms face in opposite directions on the bar(cross-grip). Using the legs and then the back, pulll the weight up off the floor until the back is straight. Lower the bar to the floor and repeat. The Stiff-Legged Deadlift - A variation of the deadlift, but the legs are only slightly bent at the knee. Grasp the bar at shoulder width, cross-grip may be used. Arch the small of your back as you bend over at the waist, keeping your legs straight. Lower the weight until you go slightly past parallel with your back and then return to the starting position and repeat. The Rack Lift - The bar should rest on your rack approximately six inches below your knees. Take a shoulder width grip using a cross-grip if desired. Bend the knees and drive up until the bar is resting on your thighs and your shoulders are back. Return to the starting postition and repeat. Rack Lifts - 4 x warm up set - 7-6-5-5 Dead Lift - 4 x warm up set - 6-5-4-4 Stiff Legged Dead Lift - 4 x 8-7-6-5 Power Cleans - 4 x 5-4-3-3 Give it a try! What have you got to lose? If you do, give us a shout and let us know how it went. |
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