Day 4: DB Deadlift
Welcome to the fourth day of the BridgeAthletic Building Blocks Progression. Today we are introducing the Dumbbell Deadlift.
We encourage all athletes to perform this for at least 1 to 2 phases before attempting to use a Barbell or Hex Bar for this movement. Allow your body, especially spine and joints to adjust to the load relative to the movement pattern.
As a coach and athlete you can use this at almost all levels and training phases, and is an excellent rehab/return to play exercise. Select DBs that you could perform for 3 reps more than what is prescribed.
Exercise 4: DB Deadlift
Tips:
Set up a box or a stack of plates with a starting point at mid-shin height. As you improve over time, lower the starting point to within a few inches of the ground. Stand with your feet slightly wider than shoulder-width apart, toes rotated out slightly. Keep your chest up and back flat throughout the movement. Remember, this is an up-down movement, so the pause/rest phase is at the starting point, not when you are at full extension. Keep your chest up and hips down, squat down and grab hold of the DBs. With a controlled movement, standup without locking out your knees. Slight pause. Return to start position. Pause for a 2-Hippopotamus count to emphasize control. Repeat in a controlled tempo for the prescribed reps, and without crashing the DBs in to the box/stack of plates.
More Building Blocks:
Miss any of the progression or want to review? Check out the other building blocks below.
Day 1: Frog Squat
Day 2: Monster Walks
Day 3: KB/DB Goblet Squat
Or download our e-book to receive an in-depth look at our full August Building Blocks!