Recommended Resources 

Here are a few interesting links – I have highlighted a few simple take away points for you to consider. Dan Trepanier

How to Increase Your Deadlift – What is the Deadlift?

Source: https://thequestforstrength.com/the-deadlift/

  • No other movement utilises more energy and power, allowing the lifter to build slabs of muscle to both the upper and lower body and strengthen all major muscle groups.

Snatch Grip Deadlift – Form, Muscles Worked, and How-To Guide

Source: https://barbend.com/snatch-grip-deadlift/

In this snatch grip deadlift exercise guide we will discuss:

  • Snatch Grip Deadlift Form and Technique
  • Benefits of the Snatch Grip Deadlift
  • Muscles Worked by Snatch Grip Deadlifts
  • Snatch Grip Deadlift Sets, Reps, and Weight Recommendations
  • Snatch Grip Deadlift Variations and Alternatives
  • and more…

What is Powerlifting

Source: https://thequestforstrength.com/2018/10/12/how-to-start-powerlifting/

  • Benefits and Limitations of Powerfliting 
  • So how should I start Powerlifting?

 

 

 

 

Snatch-Grip Deadlift

  • Type: Olympic Weightlifting
  • Main Muscle Worked: Hamstrings
  • Other Muscles: Forearms, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Level: Intermediate
  • Sport: No
  • Force:Pull

Instructions

  • The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
  • Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
  • At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

Barbell Clean & Jerk

  • Type: Olympic Weightlifting
  • Main Muscle Worked: Shoulders
  • Other Muscles:Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps, Triceps
  • Equipment:Barbell
  • Mechanics Type:Compound
  • Level:Expert
  • Sport:Yes
  • Force: Push

Instructions 

  • Grab a barbell with a slightly wider than shoulder width over hand grip. Bend at your knees and hips (more so with your hips than knees), maintaining a straight back and allowing your arms to hang perpendicular to the floor until the bar is just below your knees. Your chest, shoulders and head should be facing forward at this point. This will be your starting position.
  • Your first movement will be to drive through your heels and quads in order to start elevating the barbell. Your back should remain straight and your arms should still be perpendicular to the floor at this point.
  • Next comes the acceleration from your pelvis, you need to drive your pelvis forward when the bar gets to your mid thigh. This coupled with the extension through your knee and ankle joints, will propell the barbell upward.
  • Once you have thrusted your hips forward, it is time to shrug as hard as you can in order to lift the barbell further. Flare your elbows up and outward until your body is at full extension.
  • When at full extension, aggressively squat under the bar and rotate your elbows under and in so that you can take the load on your front deltoids (shoulders) in a front squat position. Continue to squat until you are comfortable to drive upward through your heels, quads and glutes.
  • Keep driving upward until you are in a standing position.
  • Once you are in a standing position, bend at your knees to generate power to jump into a split stance (top of a lunge). At the same time as powering the body into a jump, aggressively press the barbell above your head until your elbows are locked out.
  • Step forward with your rear leg so that you are now positioned under the bar. Tip: Maintaining a straight back throughout is paramount.
  • Either Drop the bar in a controlled manner if you are on a lifting platform, being careful not to hurt yourself or descend the barbell back into the starting position by reversing this movement, making sure you keep the bar close to your body throughout and maintaining good posture.
  • Repeat for the recommended amount of repetitions.

Variations: Kettlebell Clean And Jerk or Barbell Clean And Press.

 

Bent Over Barbell Row 

  • Type:Strength
  • Main Muscle Worked: Middle Back
  • Other Muscles: Biceps, Lats, Shoulders
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Level: BeginnerForce: Pull

Instructions

  • Load up a barbell with the desired amount of weight and place it on the floor in front of you. Take hold of it with a wider than shoulder width, overhand grip by bending at your knees and waist (more so at your waist) whilst maintaining a straight back. Your arms should be hanging perpendicular to the floor at this point. This is your starting position.
  • Exhale and squeeze the muscles in your back to bring the barbell in towards your torso. Bend at the elbow to allow the movement but try not to take any weight through your forearms/ biceps.
  • Once the barbell is as close to your body as it can be or the muscles in your back are at tight as they can be, inhale and return the barbell along the same path back into the starting position.
  • Repeat for the recommended amount of repetitions.

Caution:This exercise may not be suitable for people that suffer from any back pain/injuries.

Variations: Bent Over Row (Reverse Grip) or Single Arm Leverage Iso Row.

Upright Barbell Row

  • Type:Strength
  • Main Muscle Worked:Shoulders
  • Other Muscles:Traps
  • Equipment:Barbell
  • Mechanics Type:Compound
  • Level:Beginner
  • Force: Pull

Instructions

  1. Grab a barbell with a narrow, overhand grip. Adopt a standing position with the barbell resting against your thighs, your arms hanging perpendicular to the floor. This will be your starting position. Tip:Maintain a straight back and keep the bar as close to your body as possible throughout the movement.
  2. Exhale and pull the barbell up towards your chin by contracting your shoulders and flaring your elbows out wide. Continue to pull the barbell upward until you reach your chin. At this point your elbows should be above the bar.
  3. Pause for a brief moment, then inhale and return the barbell along the same path towards the starting position.

Variations:Dumbbell Upright Rows or Smith Machine Upright Row