TOTAL BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Total Body Movements involve knee extension, hip extension, plantar flexion, and shoulder elevation. These movements incorporate all these joints at one time in a synchronized fashion and are typically the most sports specific by nature

DEALIFTS

Deadlift variations are our Primary Total Body Strength Movement for Total Body Strength. All of our Total Body Training poundage will be calculated from this lift. It’s important to focus on the proper technique and maintenance of proper body posture before being concerned about the amount of weight you can lift. Ability to maintain athletic posture dictates training weight. We offer variations to work on different areas of emphasis. Deadlifts are specific to starting strength because they are not supposed to have any eccentric loading. They are to be performed strictly in a concentric movement pattern. A Deadlift is NOT a touch and go movement from the floor. Each rep is to be performed beginning with the bar resting on the floor. A touch and go movement pattern completely negates the sole purpose of the lift.  Do NOT bounce the bar.

Deadlift: Trap Bar / Deck

The Trap Bar Deadlift has become a very popular deadlift variation. Because of Trap Bar configuration, load is dispersed closer to the body midline, allowing for a greater mechanical advantage. This reduces the emphasis placed on the lower back typically found with traditional deadlifts.

• Begin Standing inside The Trap Bar
• Your feet should be hip width apart. Weight balanced over the mid foot. Trunk braced, back flat, head and eyes facing forward.
• Push with the legs through the whole foot against the floor. Maintain the same back angle until the bar reaches lower to mid-thigh height
• Drive the hips forward and extend the entire body vertically. These motions take place simultaneously to avoid rounding of the spine.
• Focus on vertical power and balance.
• Instead of leaning back into the lockout position, think “stand tall” to finish the movement.