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View Full Version : How To Add 20+ Lbs. To Your Deadlift (With Sandbags + Other Tools)


Yael Grauer
09-27-2010, 05:48 AM
I was lucky enough to get to work out with Josh Henkin, get a new deadlift PR in about 20 minutes (up from 200 to 220) and then steal all of his ideas for this article: http://straighttothebar.com/2010/09/how_to_add_20_pounds_to_your_d.html

I love my job. :)

Seriously, though, I thought the exercises were great (and very effective.)

Chris Butler
09-27-2010, 01:14 PM
By "feet are inverted" do you mean medial rotation at the hip?

Yael Grauer
09-28-2010, 10:50 PM
By "feet are inverted" do you mean medial rotation at the hip?

Yes.

Daniel Christensen
09-29-2010, 02:18 AM
Cool article, and very impressive improvement.

Are you going to continue using those exercises in your program? If so, be interesting to see what further gains you can eke out. And, if so, will you be changing up any other of your work?

Yael Grauer
09-29-2010, 11:35 AM
I am glad you liked it!!

I did a 16-week powerlifting program to get ready for a weightlifting camp, and because there aren't any jiu jitsu gyms in my town worth training at. In two month, I'm moving about an hour away and will have access to BJJ, which I'm really excited about. I am having Troy Anderson write me a program specifically addressing some movement patterns I'm having issues with, so I can try to take care of them before then. It will probably include these exercises (I am buying sandbags but do not have a TRX), and a few others to address some specific issues I'm having (my lats are asleep, my right adductor is way stronger than my left adductor, I still have a teeny bit of anterior pelvic tilt, need to work my lower abs, etc.). I sent him a list of specific things I need to work on for adjusting movement patterns, and specific things I need to work on for jits. Hip movement is HUGE for BJJ (and my conditioning needs work too). Troy certainly has his work cut out for him, but word on the street is that he is a genius with program design, so I'm excited to see what he comes up with.

I've been doing programs from books or online programs for quite a while, so I thought I would try this out instead. I *am* signed up for Joel's Biotest program so will get an 8-week program to follow from that, but I'm guessing that it'll probably be purely conditioning since that's one of my weak links. I have a hard time doing anything I consider boring, which is cardio (except for jiu jitsu and cycling, which I won't want to do in the winter.)

Daniel Christensen
09-30-2010, 10:08 PM
And I thought I had the training ADHD!

Please post some updates on your work, be interesting to see how you progress.