If I (David) were to select one exercise for total strength and hypertrophy it would easily be the snatch grip deadlift. This lift involves assuming a standard deadlifting stance but with a very wide overhand grip. Dependant on the trainees level of flexibility and mobility performing this from a deficit will require tremendous posterior chain strength, lat support and intense abdominal stiffness. 4 sets of 6 will leave your body smoked! I would only recommend this for trainees with a deadlift exceeding 1.5 times bodyweight and with well grooved hip hinging patterns. This exercises is exceptionally good for those who struggle to break heavy deadlifts from the floor. If lock out is the issue than rack pulls (not exceeding 110% 1RM) do the trick nicely. Rack pulls have to be appropriately programmed however as they are extremely taxing on the neuromuscular system.
Posted on: Fri, 22 Aug 2014 15:02:51 +0000
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