Barbells for Boobs
This Saturday, October 21st, we will be holding our Barbells for Boobs event. Classes will be running as scheduled and each class will partake in the workout. Looking forward to seeing you there!
Complete 4 Rounds For Time:
21 Deadlifts (135lbs/95lbs)
15 Box Jumps (24″/20″)
9 Push Jerks (135lbs/95lbs)
200 meter run
Empty Barbell Warm Up
Child’s Pose on box: 1 minute
Pigeon Pose on box: 30 seconds/side
A deadlift is typically thought of as a pulling exercise. However, when athletes envision pulling the bar off the ground, there is a tendency to use more of the back than necessary. In the set-up position at the bottom, the shins should be just forward of vertical. As you “press” into the floor, you use the quads, glutes, and hamstrings togethers as the knees track backwards. We want to avoid going totally vertical with the shins as this utilizes more back than legs. A slight “squat” back down to the floor while still maintaining a straight bar path will help find this position from rep to rep.
Just as we want to maintain a neutral back during the active portion of the deadlift, we also want to find a solid natural finish position. It is commonly seen when athletes are trying to reach full extension at the top of each rep for the shoulder to lean back and the hips to come forward. This puts the lower back into an arched position. At the top of each rep, we want to stand like we would in an everyday lift. The shoulders are right over the hips, the hips over the knees, and the knees over the ankles.
We want to get as much power from the hips as possible before we land. Launching the bar off the shoulders with the legs will allow us to better receive each repetitions with a locked out elbow.
Build to a light weight for the deadlift and push jerk for the rehearsal.
With light weight:
6 Box Jumps
6 Push Jerks
Then with workout weight:
4 Box Jumps
4 Push Jerks
Consistent movement is the name of the game today. With a lighter barbell, it is really easy for us to hold on for an unbroken set of deadlifts and quick box jumps in the first round. In this four rounder, let’s approach rounds 1 and 2 like we envision breaking up round three. If that is two sets of deadlifts and controlled box jumps, that can be the strategy for the first half of the workout. Doing so will allow you to hold on for unbroken push jerks and not slow down as the workout progresses.