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. 

Deadlift: Trap Bar / Split Stance

A split stance trap bar deadlift is a variation of the traditional trap bar deadlift where one leg is positioned slightly further back than the other, creating a staggered stance, which allows for a greater emphasis on the working leg’s glutes and hamstrings while still utilizing the stability of the supporting back leg. The movement essentially acting as a “hybrid” between a regular trap bar deadlift and a single-leg deadlift. This exercise is often used to target the posterior chain unilaterally with increased glute activation due to the hip rotation involved in the movement

• Begin Standing inside the Trap Bar with a slight Split Stance
• Your feet should be hip width apart. Weight balanced 60/40 from front to back foot. Grab the high handles just outside the knees, arms straight. Shoulders joint over bar, trunk braced, back flat, head and eyes facing forward.
• Push through the floor with both legs. Maintain balance with a flat front foot and the ball of your back foot
• 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.