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 heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

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 chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

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