Because the pelvis come in all shapes and sizes, hip sockets can be shallow or deep, farther forward or back. The angle of the femur where it meets the pelvis vary, as well as how rotated the femur is where it meets the pelvis.
These ladies have tried both Conventional and Sumo styles of deadlifting and have found what feels the best and strongest for them.
The trap bar still involves picking up the weight off the floor using similar hip and knee hinge pattern, range of motion, and activation of muscle groups. The total weight of the bar is closer to your center of gravity so it’s easier to keep your balance and maintain a good spinal position, plus your shins don’t get in the way. I always start with the trap bar for deadlift beginners or those learning how to move their body when strength training. In addition to conventional or sumo deadlifting techniques, I use the trap bar for heavier sessions because most can generally deadlift more weight with the trap bar.
Shane and I knocked out a little cardio with this partner workout….perform 10 rope slams while your partner waits his turn in a plank then switch for 3 rounds before moving onto the next station. Topped it off with a 5set/10sec rest shoulder routine.
We maxed out at 235 today! We’ve been training to break PRs but since she’s expressed interest in powerlifting in competition, moving forward we’ll be training the box squat to ensure we’re hitting depth every time!
I’m really excited for my friend and client, Chandler, who I’ve been working with since late December. With goals of weight training, Chandler followed an exercise program for her to do on her own. She essentially did it on her own, I just gave her some tools =)
Super excited for this! We’ve been working on box squats and rack pulls to work depth and build a solid posterior. We’ll max out on squats next time, today she did a 5×5 @ 95# then worked up to a 155# max pull =)
Accessory work consisted of heavy lat pulls, heavy back ext and ab work.