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

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

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