Deadlifts, Ring Work, Jumping Slamball, Flying Arm Bars and More

Excellent work today dialing in on Deadlift Form!

I'd like to go a bit more in depth on form and include some quality pictures.

When I upload pictures to Google Blogger the quality gets distorted so I'll have this discussion on my Fitness Blog.

Jerry Hill's Fitness Blog

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I loved our starting circuit today!

It gave everyone an opportunity to work on some upper body strength with Ring Dips, some auxiliary core and grip strength with "Flying Arm Bars" while more specific coaching was happening with the ultimate movement for mid-line stabilization; Deadlifts!

I thought the "Flying Arm Bars" were fun and functional!

Credit for this movement goes to my buddy Jason Brown over at;

Combat-Sports-Conditioning

How did the "Flying Arm Bars" work out for You?

How about the rings?

Are you starting to get a better feel of how close you need to keep the rings in order to properly support yourself?

Elizabeth has had good success working Ring Dips with the band, this is an option if you want to experiment with them.

Starting Strength Circuit

5 Rounds:

80% of 1 rep Maximum in the Deadlift x 5 reps

Ring Dips x 5 reps

Flying Arm Bars x 10 reps

How great is it that I suggest a new twist to traditional Slamball and you psycho's run with it...

...or actually JUMP with it!

Conditioning Circuit

4 Rounds for time:

30 Jumping Pullups using a Rope

25 Situps

20 Kettlebell Swings

15 Jumping Slamballs

...A good little gasser after the Strength work!

Sumo Deadlift

Video of our Sumo Deadlift

It was great to see everyone make adjustments during the course of the Sumo Deadlift workout today. Efficiency of movement, muscular tension, and proper body mechanics are critical here. Even though I only captured a few of you on Video, be sure to study it so you can spot cues and body position. I gave enough feedback in class today that you should be able to see yourself in the video example.

The Deadlift is one of those Black Box movements that has a high carryover to everything else we do. The better you get at the deadlift the fitter you become (unless of course you miss ALL of our other workouts!). I have been putting an emphasis on strength and efficiency this winter; improvement in these areas is whats going to help take many of you to the next level. Your hard work in these areas was evident in the some of the strong "Fran" times posted earlier this week.

Another key to our continued success has been our dedication to The Zone!

Everyone in class is improving their fitness level, some are improving at a faster rate, and they are our Zoners. The majority of our team is now zoning, if you need help getting started ASK! Remember we now have a Forum, there already is some great information posted there and there are plenty of people who are willing to help you and share in their experience.

As inspiration I'll tell you what Chriss has done in only 3 weeks in The Zone:

Dropped 5 pounds and 3.4% bodyfat!

Chriss is already one of our top athletes; he is going to go through the roof this year!

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WOD:

Sumo Deadlift x 10 reps x 6 rounds

Work heavier each round if form is dead-on

Tabata:

Squat

Push Press OR Push up

Situp

Some notable T-Squat numbers were Leslie's 21, Steven's 20, and Elise's 20!

Final Output from today