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Mastering The
Deadlift

The deadlift is the king of the lift. It's such a fantastic movement because of how many muscles it trains at once. Not only does it work your prime movers (namely your glutes, hamstrings, and lats), but it also works your synergists and stabilizers (everything from your obliques to your quads to your traps).

"It takes brute strength to hoist a deadstop object from the ground to the hips with only the use of one’s muscles and leverages. As weight gets heavier, the movement only gets harder, however…you get stronger!"

"Perfection comes from time and continuous work at the craft. Start with variations and practice hanging properly, bracing accordingly, and pulling the slack out of the bar the to truly become a deadlift champion."

"Everyone will have their strongest lifts, but that doesn’t mean the weaker ones should be neglected. If you constantly feel like the deadlift is out to get you, say f*ck it – and start strategizing. You might just need a little more attention on the lift than others."

  • Phase 1
  • Phase 2
  • Phase 3

phase 1

Over the next four weeks, Ten Thousand Ambassador Jake Boly (@jake_boly) will provide you with the tools to help you master this foundational compound strength movement. By the end of the month, you'll be a more technical and stronger athlete.

Mid-Shin Paused Barbell Deadlift
-
4x5

EQUIPMENT: BARBELL

With an empty barbell, perform a standard deadlift. Before locking out at the top, pause at mid-shin height for 2-4 seconds. This pause trains you to engage your lats, while simultaneously increasing time under tension for your muscles.

Pendlay Row
-
3X10

EQUIPMENT: BARBELL, PLATES

According to Glenn Pendlay, this movement’s namesake, this movement is simply a barbell bent over performed in its purest form: Strict, flat back position, with your torso parallel (or as close to parallel as possible) to the floor.

Suitcase Deadlift W/ Kettlebell
-
3x8 ea side

EQUIPMENT: KETTLEBELL

Place one kettlebell beside you, lined up with the center of your feet. Grasp the handle of the kettlebell and imagine driving your legs through the floor as you keep the kettlebell stable and tight to your body. Lockout at the top, squeezing your glutes, quads, and lats.

Pallof Press
-
3x7 ea side

EQUIPMENT: BAND

Standing parallel to your resistance band, maintain tension through this entire movement. Press the fists into the sternum while squeezing the shoulder-blades together, then press the hands away from the body, extending the triceps. Think about fighting the body’s urge to rotate, as the anti-rotation will help stabilize the core.

Pull-Up
-
4x6

EQUIPMENT: PULL-UP BAR

Grasp the bar, palms down, with a grip slightly wider than shoulder width. Think of pulling your elbows towards the floor, maintaining constant tension through your shoulder girdle muscles. Think of pulling your shoulder blades down and back as you engage your lats, pulling your chin up and over the bar.

Farmer’s Walks
-
4x30 steps

EQUIPMENT: KETTLEBELL

With a dumbbell in each hand and the weights hanging by your sides, stand tall with a straight back and tight shoulders. Simply walk forward for 30 steps, keeping your core engaged, turn around and walk back to your starting spot. Think: tall spine.

INVERTED ROW
-
2 x AMRAP  

EQUIPMENT: BARBELL

Under an empty, racked barbell, pull your chest towards the bar, pinching your shoulder blades together.

phase 2

In Phase 2, Jake’s going to help you build on the foundations he laid last week and move you further along on your pursuit of deadlift mastery. These incremental steps are important to perfecting form and increasing weight.

Barbell Deadlift
-
4x4 Tempo 3111

EQUIPMENT: BARBELL, PLATES

Hinge properly, brace accordingly, and pull the slack out of the bar. On the descent, take 3 seconds to lower the weight and add a 1 second pause at the bottom. Then, quickly go through the ROM again, taking 1 sec to stand up with the weight adding a 1 sec pause at the top.

Pendlay Row
-
3x8

EQUIPMENT: BARBELL

According to Glenn Pendlay, this movement’s namesake, this movement is simply a barbell bent over performed in its’ purest form: Strict, flat back position, with your torso parallel (or as close to parallel as possible) to the floor.

Suitcase Deadlift W/ Kettlebell
-
3x10 ea side

EQUIPMENT: KETTLEBELL

Place one kettlebell beside you, lined up with the center of your feet. Grasp the handle of the kettlebell and imagine driving your legs through the floor as you keep the kettlebell stable and tight to your body. Lockout at the top, squeezing your glutes, quads, and lats.

Toes Elevated Dumbell RDL
-
3x10 ea side

EQUIPMENT: DUMBELL

Using two dumbbells, progress through the Romanian Deadlift ROM. The elevation of the toes onto a plate lengthens the hamstrings earlier than the conventional RDL.

Pull-Up
-
4x5 Tempo 4110

EQUIPMENT: PULL-UP BAR

Grasp the bar, palms down, with a grip slightly wider than shoulder width. Think of pulling your elbows towards the floor, maintaining constant tension through your shoulder girdle muscles. Think of pulling your shoulder blades down and back as you engage your lats, pulling your chin up and over the bar.

Farmer’s Walks - 40 steps

EQUIPMENT: KETTLEBELLS

With a dumbbell in each hand and the weights hanging by your sides, stand tall with a straight back and tight shoulders. Simply walk forward for 30 steps, keeping your core engaged, turn around and walk back to your starting spot. Think: tall spine.

INVERTED ROW
-
3 x AMRAP  

EQUIPMENT: BARBELL

Under an empty, racked barbell, pull your chest towards the bar, pinching your shoulder blades together.

pHASE 3

Mastering a movement doesn’t come easily, no matter how familiar you are with it. Building on the workouts of the past two weeks, Jake Boly takes you through your third workout of our deadlift mastery series. Packed with functional movements to strengthen your core supporting muscles, you’re one step closer to perfecting this key movement.

Barbell Deadlift
-
4x3

EQUIPMENT: BARBELL, PLATES

Hinge properly, brace accordingly, and pull the slack out of the bar. On the descent, take 3 seconds to lower the weight and add a 1 second pause at the bottom. Then, quickly go through the ROM again, taking 1 sec to stand up with the weight adding a 1 sec pause at the top.

Pendlay Row
-
2x6

EQUIPMENT: BARBELL

According to Glenn Pendlay, this movement’s namesake, this movement is simply a barbell bent over performed in its’ purest form: Strict, flat back position, with your torso parallel (or as close to parallel as possible) to the floor.

WEIGHTED PULL-UPS
-
3x5  

EQUIPMENT: PULL-UP BAR

Grasp the bar, palms down, with a grip slightly wider than shoulder width. Think of pulling your elbows towards the floor, maintaining constant tension through your shoulder girdle muscles. Think of pulling your shoulder blades down and back as you engage your lats, pulling your chin up and over the bar.

Toes Elevated Dumbell RDL
-
3x10  

EQUIPMENT: DUMBELLS

Using two dumbbells, progress through the Romanian Deadlift ROM. The elevation of the toes onto a plate lengthens the hamstrings earlier than the conventional RDL.

SINGLE-ARM HALF-KNEELING LAT PULLDOWN
-
3X12

EQUIPMENT: BAND

A variation of the lat pull down performed one arm at a time. Kneeling on the ground in a forward lunge position provides added benefit increasing stability in the core and lower body.

Single-Leg Barbell RDL
-
3X5 EA SIDE  

EQUIPMENT: BARBELL

Single leg movements correct body imbalances and, help prevent injuries, and develop the single-leg strength needed to be explosive when sprinting or jumping.

FACE PULL
-
2 x AMRAP

EQUIPMENT: BAND

Why do a face pull to strengthen your deadlift? This movement strengthens the small muscles that comprise your rotator cuff and help prevent internal rotation of the shoulder joint.

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