6 Weeks to a Big Number Deadlift
Build lower body strength with this six-week program designed to help you pull bigger numbers.
WORKOUT: Day 1
1. Barbell Deadlift
Sets: 5 Reps: 3
Start with your feet about shoulder width apart. Bend down by pushing your hips back and keeping your chest up. Your shins should be perpendicular to the floor and close to the bar. Grab the bar with an alternating grip. Pull yourself tall by putting tension on the bar and pulling your back tall. Take a deep breath in and keep your core tight as you squeeze the bar off the ground and push your hips underneath you to stand up tall.
2A. Barbell Good Mornings
Sets: 4 Reps: 8
Load a barbell on your shoulders, pulling your shoulder blades back to form a rack similar to a back squat. Keep your core tight and your knees slightly bent. Push your hips back as you hinge at the hip
2B. Pull-ups
Sets: 4 Reps: 8
Grab a pull-up bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.
3A. Dumbbell Overhead Press
Sets: 4 Reps: 8
From a standing position, brace your core and press the weights from shoulder level to overhead.
3B. T-Bar Row
Sets: 4 Reps: 8
With your chest pressed against the pad, grab the handles with an overhead grip and row the weight back squeezing your shoulders together.
4A. Pallof Press
Sets: 3 Time: 30-45 seconds
Stand perpendicular to a cable attachment. Stand with your feet slightly wider than shoulder width apart. Keep your shoulders back and your core tight. Grab the handle and extend it out in front of you. Avoid allowing it to rotate you back towards the machine.
4B. Farmer’s Walks
Sets: 3 Distance: 75-100ft
Grab a heavy dumbbell in each hand and walk for the specified distance.
