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 came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

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.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

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