eBook & Videos - The YPSI Deadlift Handbook
eBook & Videos - The YPSI Deadlift Handbook
Delivery time: Immediately. Book in pdf format with direct download. After successful payment you will receive the download link via email.
The deadlift involves lifting a weight off the floor to a standing position.
It is one of the most original and widely used exercises performed in strength training.
The English term deadlift refers to lifting a dead weight, meaning a weight without momentum. It is made up of the words dead and lift .
The German term deadlift refers to lifting a weight over part of the back against the lower back. Doctors also call this cross "os sacrum", which means "sacred bone". This consists of five cross-connected and non-movable vertebrae, which lie between the last lumbar vertebra and the first coccygeal vertebra. This "cross" is the stable base of the lever that lifts and lowers the weight.
The ability to flex and extend under load is one of the most common loaded movement patterns we know of, and the deadlift loads and trains that exact pattern.
The motto is: lift something heavy and put it down again.
Many are convinced that the deadlift is an even greater test for sheer power than the squat.
While the squat is the staple of all the lower body workouts in the YPSI that I use the most, the deadlift comes a close second. What separates the deadlift from the squat is that it requires far more strength and muscular balance to perform the exercise with optimal technique. Teaching someone optimal deadlift technique with a 60kg barbell is easy. The optimal technology with an approximately maximum load maintaining is a big challenge. What everyone can watch in gyms around the world and on YouTube. The reason technology breaks down is that there are two components to optimal technology.
First, knowing how to perform the exercise optimally.
Second, the ability to perform the exercise optimally.
Knowledge can be taught. ability needs to be developed. That's why learning to deadlift is less about being taught optimal technique and more about generating strength in the right places to maintain correct body form and deadlift with great technique. All three 6 phase programs included here can be practiced back-to-back for 1.5 full years of training towards this very goal. First the technique is taught. Then the ability is trained.
A progression based on strength levels and strength benchmarks is the approach I use with all my clients and athletes at YPSI. The deadlift is a great exercise for building strength. To demonstrate strength. To lay the foundation for explosive power. And increase hypertrophy.
The deadlift is one of the best and most fundamental exercises in strength training and must be a staple in program design for anyone with serious strength and hypertrophy goals.
This book is a compendium of the deadlift, highlighting its many benefits and variations, and providing a practical approach to getting the most out of your own training at the same time.Table of contents
Chapter 1 - Introduction
Chapter 2 - The History of the Deadlift
Chapter 3 - The Functional Anatomy of the Deadlift
Chapter 4 - The effect of individual mechanics on the deadlift technique
Chapter 5 - Deadlifts for Powerlifting
Chapter 6 - Deadlifts for Sports
Chapter 7 - Deadlifts for Hypertrophy
Chapter 8 - Conventional vs. Sumo Deadlifts
Chapter 9 - The deadlift grip
Chapter 10 - The frequency of training the deadlift
Chapter 11 - The 2-1 Deadlift Cycle
Chapter 12 - The Optimal Position of the Neck for Deadlifts
Chapter 13 - The Usefulness of Concentric Only Deadlifts
Chapter 14 - Microperiodization for the deadlift
Chapter 15 - Important information about the training programs
Chapter 16 - 6 Phase Program for the Beginner
(woman <90kg/man <140kg)
Chapter 17 - 6 phase program for the slightly advanced
(Woman <120kg/man <200kg)
Chapter 18 - 6 Phase Advanced Program
(woman >120kg/ man >200kg)
Chapter 19 - Exercise catalog (incl. photos and video clips of all exercises)
Chapter 20 - Levels, Regressions, Progressions & Assistance Exercises
Chapter 21 - Strength Benchmarks for the Deadlift
Chapter 22 - Summary: The three main advantages of the deadlift
Chapter 23 - Frequently Asked Questions
Chapter 24 - About the Author
Includes images and videos of each exercise used in the three 6-phase programs included in this eBook.
With one big goal - to improve the deadlift
109 pages. Delivery time: Immediately. Book in pdf format with direct download. After successful payment you will receive the download link via email.
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