deadlift-GOOD

Q. At the start position of a deadlift should your elbows be locked?

A. Yes. A good cue is to think of your arms like ropes and your hands like hooks.  The arms should stay locked and straight during the entire exercise.  There is no point during the deadlift where the elbows will need to bend.

Q. What point should you explode?

A. In essence, the deadlift is considered a grind lift – which means slow, but this applies to weights near your 1 RM (repetition maximum).  As you warm up to say a heavy set of 5, the lighter sets will move faster off the floor than the latter heavier sets – makes sense because the weight is lighter.  You can still cue yourself to explode off the floor, but because of the heaviness of the weight, it will just move slow – but your intent is to move it fast off the floor. There is a Dynamic Effort method of doing deadlifts called Speed Deadlifts. Speed Deadlifts train the explosiveness off the floor. The weight used for speed deadlifts is approximately 60% of your 1RM.

Q. Do you recommend resetting or touch and go deadlifts?

A. It depends on the load.  I recommend touch and go deadlifts (with FULL control) when the weight is light, but as it gets heavier, I recommend pause and go – this allows you to reset your position so you can be in the most optimal position to pick up the bar (safety is also increased).  You will still get full benefit from the deadlift during the pause and go method.

Q.  Floor or rack? And why?

A. Rack pulls or partial deadlifts shorten the range of motion.  This will be helpful for people who have a difficult time finding the range of motion getting in the correct deadlift position when the bar is on the floor.

Rack pulls are great for beginners trying to learn the deadlift for the first time because there is less chance for performing it incorrectly.  The hip hinge is the primary movement that happens in a deadlift.  The rack pull will strengthen this movement in beginners and it will also strengthen it in advanced lifters.  Advanced lifters can use the rack pull to improve their deadlift off the floor, when performed during different phases of their training.  Because the range of motion is less, more weight can be added to the bar.  If straps are not used, grip strength will also be strengthened.

I hope that clears things up.

-JK

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

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