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— Maddy Cowan (@MadisonCowang1) November 11, 2018
To be able to deadlift 2x your bodyweight you need to work on your starting strength and powering the bar up from the floor, this will help you drive through the sticking point and up to the lockout position. Work on building strength in any of these movements to improve your strength from the floor when deadlifting. Ultimately whether you wear one or not is a matter of personal choice but it’s safe to say if you are performing near maximal reps then a belt could be a great help.
- 3 rounds of
- Pullups, 5 reps
- Concentric - Rising portion of the movement (example: pulling yourself during a pullup)
- Pushups, 3x10, 60 seconds rest between each set
- Pushups, 10 reps
- Diamond push ups
If that’s still too tough, lower to your knees and do diamond push ups in a half push up position. Hands down, dips are one of the best triceps exercises of all time since they focus almost solely on your triceps muscles. Do enough dips and you’re guaranteed to get stronger, more defined triceps than ever before. As a bonus, dips are an incredibly functional exercise. Plyo box-based exercises are actually some of the easiest exercises to find creative substitutes for, since all you really need is something sturdy to jump on such as a bench or a set of stairs. The only trick is that you might not find one high enough for you, especially if you’re used to jumping on higher boxes — but hey, it’s better than nothing.
Tip: to make this exercise harder, try doing plyo dips, dips using rings, or for the ultimate triceps exercise, try muscle ups. Grip your dip bar with straight arms and place your feet on an elevated surface so that your legs are straight and parallel to the floor. Keep your chest up and shoulders back, then lower down so that your arms form a 90 degree angle (or just lower as far as you can).
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