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1,037
Инес Субашка
Ines Subashka

If you read my blog on a regular basis, then you know that I am keen on emphasizing on training your posterior chain. As I love to say, if people do more exercises for their posterior chain, more core exercises and use the tennis ball and the foam roller on a daily basis, their life would be easier and their health would be better.

For some time, I’ve added deadlifts from deficit in my training program. I do it mainly with a kettlebell, but you will understand in the future, why I gave up the barbell, and focused on doing deadlifts with a kettlebell.

A deadlift from deficit, is an extremely good exercise, as well as Bulgarian Squats from Deficit and Lunges from a Deficit. The more I train, the more I find out, that instead of focusing on constantly increasing the weights, it is far better to use more complicated variations.

If you’ve already tried bulgarian squats from 3-4 bumpers deficit, then you know what I am talking about.

The same holds true for deadlifts from a deficit. Keep in mind that this exercise is not for everybody! It is just for those of you, who have a solid background in the gym; those that have mastered the proper technique of a traditional deadlift and now has come the time to challenge themselves with a more complicated variation.

I love the way, that a deadlift from deficit, loads my posterior chain- my hamstrings and glutes. Because of the deficit and the bigger range of motion, you activate a lot more muscles.

In the video below, you will see how to perform it properly. I want to note, that if your technique is not correct and you try to perform deadlift from a deficit, by leaning and bending from your upper body, instead of taking your hips back and down, this will just increase the risk of a low back injury. That’s why, notice the position of my body and how I DO NOT BEND and how I do not allow the weight to drag me down. Instead, I am controlling the weight and lowering it down.

Incorporate this movement in your workout tonight and then come back to share your experience- how does it feel and what questions do you have!

***

Don’t forget to download my FREE E-Book- 30 Exercises on Becoming a Wonder Woman. Download it HERE.

P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!

Don’t forget to join my Facebook page! Thank you!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение. https://inspiredfitstrong.com/bg/za-ines/bio/

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124
gym@inspiredfitstrong.com

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124
gym@inspiredfitstrong.com

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