Lift Patterns

Intro

Exercises

Deadlift

  1. Feet hip width apart
  2. Hands just outside your hips
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Hinge and keep the bar close to your body to lower
  6. Maintain a neutral spine at all times

Sumo Deadlift

  1. Feet outside shoulder width
  2. Hands narrow
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Hinge and keep the bar close to your body to lower
  6. Maintain a neutral spine at all times

Dumbbell Stiff Leg Deadlift

  1. Feet hip width apart
  2. Hands just outside your hips
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Hinge and keep the bar close to your body to lower just past the knees
  6. Maintain a neutral spine at all times

Split Stance Kettlebell Deadlift

  1. Split stance
  2. Hold the kettlebell in front of trail leg
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Hinge and keep the kettlebell close to your body to lower
  6. Maintain a neutral spine at all times

Dumbbell Single Leg Deadlift

  1. One Leg
  2. Hands in front of body
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Hinge and keep the bar close to your body to lower just pass your knee
  6. Maintain a neutral spine at all times

Kettlebell Deadlift to Halo

  1. Feet hip width apart
  2. Hands just outside your hips
  3. Hip Hinge pattern / Halo / Switch sides each time
  4. Push the ground away and stand up
  5. Hinge and keep the kettlebell close to your body to lower
  6. Maintain a neutral spine at all times

Landmine Single Leg Deadlift

  1. Athletic Position
  1. One Leg
  2. Hand of leg that’s up holding the bar
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Hinge and keep the bar close to your body to lower just pass your knee
  6. Maintain a neutral spine at all times

Kettlebell Swings

  1. Athletic Position
  2. Lead movement with hips
  3. Hands in front of body
  4. Hip Hinge pattern
  5. Hinge and keep the kettlebell close then lift it up from the hip drive
  6. Maintain a neutral spine at all times

Single Leg Stiff Leg Deadlift to Shoulder Press

  1. One Leg
  2. Hands of leg up holding dumbbell
  3. Hip Hinge pattern / Press
  4. Push the ground away and stand up (knee up)
  5. Hinge and keep the bar close to your body to lower just pass your knee
  6. Maintain a neutral spine at all times

Trapbar Deadlift

  1. Feet hip width apart
  2. Hands just outside your hips
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Hinge and keep the bar close to your body to lower
  6. Maintain a neutral spine at all times

ViPR Pro Stiff Leg Deadlift to Offset Press

  1. Athletic Position
  1. Feet hip width apart
  2. Hands in off set grip on ViPR Pro
  3. Hip Hinge pattern / Press
  4. Push the ground away and stand up
  5. Hinge and keep the bar close to your body to lower
  6. Maintain a neutral spine at all times

Single Arm Kettlebell Deadlift

  1. Feet hip width
  2. Hold the kettlebell in-between shoe laces
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Hinge and keep the kettlebell close to your body to lower
  6. Maintain a neutral spine at all times

Walking Supermans

  1. Start on one Leg
  2. Push foot back and reach
  3. Hip Hinge pattern
  4. Push the ground away and stand up
  5. Take a step and repeat
  6. Maintain a neutral spine at all times
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