Subject: Want a stronger deadlift? Do THIS new exercise...(seriously)
This is one of THE single best exercises I've found for developing top-range deadlift strength in the spinal erector muscles of the lower back.
Being honest, it puts rack pulls to shame with how specifically it works the targets muscles WITHOUT the torque on the lower back and temptation to leverage the weight up with the legs that you get with rack pulls.
If you've ever used rack pulls (i.e. partial range deadlifts) with the bar starting just above the knees, you know there is a major problem with this exercise...when you're doing an ACTUAL deadlift, your knees are NOT bent when the bar is just above the knees...they're already straight.
When you're doing these in the rack, the tendency is to start with the knees bent. This is where the torque on the lower back comes in as it moves the bar away from the ideal line of pull of the exercise. It also creates a strong motivation to use the legs to leverage the bar up so that you can use a lot more weight.
And while getting the body used to heavier loads is always good, it doesn't help your deadlift as much as it could and probably as much as you think it does.
Rack Pulls have issues...that's where this exercise comes in.
It uses a trap bar so that you can place yourself in the middle of the load, which takes away the torque on the lower back. It also takes you out of the rack and removes any possibity of using your legs to leverage the weight up. The movement ends up being a fanstastic direct spinal erector exercise that exactly targets the top end of the deadlift.
To do this one, you'll obviously need a trap bar. Ideally, you'll also have a Step riser, or something else to elevate yourself on. You CAN do these just on the floor (which I will also show you) but the range of motion is very short with those, especially when you get into very heavy weight and have to account for bar bend.
First, set the trap bar so that the high handles are down...we're not going to be using them. Next, set a Step riser in the center of the bar. If you only have long Step risers, just set it so that the end of the riser is in the center.
I've got 495 lbs loaded on the bar here. Start lighter until you get an idea of how it's done, then move up in weight.
This setup will allow you to use 1 RM sized loads (and higher) for multiple reps, which is going to train the lower back to better deal with those heavier weights.
I recommend setting a towel on top of the Step riser to give some degree of padding for the knees...not a lot, though..
Kneel on top of the riser and grip the bar. I'm using a pair lifting hooks so that grip strength isn't an issue. I definitely recommend doing this as the goal here is to train the spinal erectors, not the grip and using weights like this will prevent your lower back from getting fully worked.
And to answer your question, no, it's not painful or damaging to the knees. It's not comfortable, sure, but it's not going to hurt your knees.
When you kneel on the riser, you're NOT kneeling directly on the joint...you're supporting your weight on the top bony end of your tibia (front shin bone). You can feel this on your own leg about an inch below your kneecap. It's rock solid.
Your mechanics for the lift need to solid here, especially when using extremely heavy loads. Brace your core, and put a tight arch into your lower back.
As you lift, imagine as though you're driving your body down into the floor rather than pulling the bar up. This will get the spinal erectors activated strongly. Don't pop the bar up off the floor...just like when lifting heavy weight on regular deadlifts, pull a bend into the bar first THEN squeeze it off the floor.
Come all the way to the top lockout position. Don't lean back past vertical. That's unnecessary and potentially damaging to your lower back because when you lean back, the spinal erectors relax to some degree and don't provide support for the spinal column as effectively.
Hold for a second or two at the top, then set the bar back down under control. Don't just drop it.
You can use this exercise for very heavy weight and low reps to work top-end strength. You can also reduce the weight and do higher reps to really get the spinal erectors pumped up. These muscles respond very well to higher reps and this exercise is a fantastic way to work them without excessively fatiguing other muscles in the body (like the glutes and hams).
Now we're going to take away the Step riser and do these from the floor with heavier weight. I've got 545 lbs on the bar now.
If you don't have a Step riser, you can start with this one. Just know that the range of motion will be reduced quite a bit. With this weight, my range was just an inch or two, by the time the bar finished bending and the whole weight actually came off the floor.
The process is exactly the same, just starting from the floor instead.
I found this was also an excellent way to do a "range of motion drop set" where you start with the Step riser, get your reps, then remove the riser and continue with the same weight to get a few more reps in that shorter range of motion.
Overall, this exercise has become my absolute favorite way to target the spinal erectors.
There's no damaging torque on the lower back, as you often see with rack pulls, and you work the actual muscles and movement pattern that applies directly to improving your deadlift. It's a win-win.
Watch the full video of this exercise in action here.
If you'd like to start right from the exercise demo portion, click here.
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Want More Back Training Like This?
Upper Back
|
High-Tension Full-Range Pulldowns This exercise is all about tension and FULL range of motion...no other back exercise offers this combination. Why? Because you're actually combining TWO different back exercises into each rep. You'll never look at pulldowns the same way again... |
Middle Back
|
The Renegade Row is a classic back exercise, holding a push-up position then alternating one-arm rowing with kettlebells or dumbells...THIS setup method takes the exercise even further, increasing back AND core involvement. |
Lower Back
|
Barbell and Bench Braced Back Extensions This is one of the coolest direct lower back/posterior chain exercises I've found. It's similar in concept to a glute-ham raise machine but you can perform it using simpler (and cheaper!) equipment....and it works just as well, if not better! |
Traps/Neck
|
Seated Lean-Forward Barbell Shrugs One of my favorite trap exercises of all time...this one utilizes a very simple change in body and bar position to shift more focus to the middle traps while still working the upper traps. This will develop great back thickness AND t-shirt stretching upper traps. |
Enjoy!
Nick Nilsson
The "Mad Scientist of Muscle"
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