Freaky Dead Lifts

August 5, 2010

Freaky dead lifts inspired me to write about the creativity a trainer can think of to change a routine dead lift. This routine should be done by both men and women as it one that will build and define hamstrings and glutes. First, the routine dead lift is squatted and lifted off the floor using hamstrings and glutes to about waist height then the lower back kicks in to pop the bar the rest of the way up. Here is the routine.

8 Sets of dead lifts the last 4 are freaky.

Sets 1-3 are done with working weight reps of 10-12.

Freaky sets 4-8 are done with heavy weight to 8 reps*.

*Freaky technique is used by a trainer when the squat hits right below chair size more resistance is applied to the bar pushing down to make the person dead lifting work harder to squat it the rest of the way up before low back takes over. What does this do? I can tell you it feels like your glutes and hamstrings are going to explode under the added resistance. Once the dead lift gets above chair size the trainer takes the resistance off.

After the 8th set immediately go to lay down hamstring curls for 1 set of working weight x12 reps and 3 sets of heavy weight for 8 reps. Rest in between sets. Another freaky trick is have the trainer stop the feet 1/2 way from top and the person has to curl again to the top for another 10 reps really squeezing those glutes. The person will need assistance with these curls as fatigue is pretty strong. After 4th set do a drop set for another 12 reps.

Glute/Hamstring kickbacks with machine. One foot at a time with knee angled outward and then kick back heavy weight 8 reps for 4 sets each side squeezing glutes at top.

Last exercise is hamstring chair curl- 4 sets of heavy weight x 8 reps. Freaky trick trainer grabs foot bar about half way curled down and applies resistance so the person has to squeeze and pull harder with hamstrings. Last set is a drop set.

This routine with the freaky tricks will definitely fatigue an experienced weight lifter and leave you feeling like your glutes and hamstrings are ripped off your body. A real good feeling with the rip in the muscles for growth. If you did this routine right sweat should be pouring off leaving you feeling a little nauseated.