nba 2k16 steph curry

The landmine deadlift is another alternative variation I have a crush on. It grooves the hip hinge, it's pretty much idiot-proof, and it allows you to accumulate a bit more volume without overly stressing the spine.

I prefer to add these into a second day of deadlifting, maybe after hitting a few sets of medium-range triples: 3x3 at 75-80% of 1-rep max.

Follow those with a few sets of landmine deadlifts at 2-3 sets of 8-12 reps. Or they can be performed as a standalone deadlift variation that day.

Remember, deadlifts don't always have to be heavy, and they don't always have to be performed in a traditional manner. – Tony Gentilcore

This is one of my favorite accessory movements to build the deadlift. When hip position is matched there's a nice carryover to the deadlift. Moreover, for those who struggle with maintaining an upright torso, this is nice option to toss in for shits and giggles.

As a secondary move on deadlift day, perform 6-10 sets of 1-3 reps using 55-70% of 1RM of the squat. – Tony Gentilcore

What's unique about the deadlift – as opposed to the squat or bench press – is that it begins with a concentric, or overcoming, movement. For a variety of reasons like leverages, mobility restrictions, etc., starting from the floor can be problematic for some people. One simple way to build context, especially as it relates to the starting position from the floor, is to start at the end (or top) with an eccentric, or yielding, movement.

You'll essentially be performing an eccentric deadlift (RDL) until the barbell reaches the ground. When I have my athletes do this drill I'll stop them once they hit the floor and say, "Feel that position you're in right now? That's what I want to see and for you to feel when you begin from the floor." It's a foolproof way to help build familiarity. – Tony Gentilcore

We often think of the deadlift as a pulling exercise, and that's true. But it's also very much a pushing exercise. You want to think about putting force into ground and pushing away, rather than just pulling the bar off the floor. Another option is to think about "pushing the ground away from you." This subtle reframing has made a profound difference with many of the lifters I've worked with. – Tony Gentilcore

"Peeling back the shoulders" is a cue I stole from Chad Rodgers and one I feel resonates with most lifters.

I'm a big fan of the "reset" at the bottom of each rep of a deadlift. This allows an opportunity to get my air, re-brace, to set my lats (depress the scapulae) to help with maintaining upper back tension, and to provide a bit more of a biomechanical advantage to get the shoulder blades closer to the bar to lift more weight. – Tony Gentilcore

The lockout can be problematic for some people. One of two scenarios usually plays out:

• Substituting excessive lumbar extension for hip extension.

• Butt-sticking-out syndrome.

In either case the cue I use is to "finish tall" or "stand tall" or "stop doing that because my eyes hurt." The goal is to finish with the hips (squeeze the glutes) at the top. – Tony Gentilcore

Most accessory work should address a weakness or technique flaw with one of your main lifts. Enter paused deadlifts. There's no sugar coating here: these can be absolutely brutal, but they accomplish a few important things:

• They help synchronize the shoulders and hips (namely the latter) from coming up too fast.

• They help improve upper back (lat) tension.

• They get people stronger in ranges of motion where they're weakest.

For programming purposes, aim for sets of 3-5 reps using 50-65% of 1-rep max, pausing 2-3 inches off the floor (or at mid-shin level depending on the individual and where the bar tends to stall) for a 2-3 second count each rep. – Tony Gentilcore

Success with the deadlift will always be tethered to having a masterful setup. If you start in a poor position, you're probably going to have a poor deadlift. And no friends. It sucks.

When it comes to the setup, however, there's no one-size-fits-all approach. In this instance we're all special snowflakes with varying limb lengths, torso lengths, and hip orientation... all of which will affect what will feel best and allow us to lift the most amount of weight. The tips here will help. – Tony Gentilcore

Another favorite accessory deadlift variation is this doozy I stole from the guys at The Strength House, Greg Robins and Tony Bonvechio. This is a superb choice for those lifters who have trouble with their hips coming up too early and/or have a difficult time with maintaining upper back tension. I've been using this with a few of my clients and it's been magical to see the progress they've made with their technique.

Performing 3-5 sets of 3-5 reps using 50-70% of 1-rep max should do the trick. – Tony Gentilcore

This is a hotly debated topic and I can appreciate both sides of the argument. Here's my take and what has worked well for me and my clients. (I'm not saying I'm right, but I kinda am.) – Tony Gentilcore

I'm a big fan of deadlifting more than once a week, but that doesn't mean we have to be a hero and load the barbell heavy each and every time... or use a barbell at all.

I have to give props to my good friend Artemis Scantalides for helping me see the value in the 2-kettlebell deadlift. It's a great option when you want to ramp up deadlifting volume without crushing the spine, and it really helps you learn to appreciate just how important upper back tension/lat engagement is.

I normally don't like programming more than 5-6 reps on the deadlift because fatigue tends to put a damper on technique. However, this is a variation where I'm not shy to go as high as 10-12 reps per set, assuming you can maintain appropriate form. – Tony Gentilcore

To me, the conventional deadlift (feet closer together, hands outside knees) is the most advanced variation of the deadlift and likely not the best starting point for most lifters. Whether it's someone's anatomy (short arms and/or long torso) or mobility deficits (hip flexion ROM, thoracic spine extension, or even ankle dorsiflexion) the conventional style deadlift might not be a great choice... for now.

A sump-style deadlift (wider stance, hands inside the knees) may be the better option. It allows for a more upright torso, decreasing shearing forces on the spine, which can make things infinitely friendlier. – Tony Gentilcore

Unless you're a competitive powerlifter, you don't have to perform your deadlift from the floor. Anyone who states otherwise is an asshole... and probably doesn't train people for a living.

I'll often implement block pulls with people if they have a mobility restriction or are otherwise unable to get into a good position to pull from the floor.

Likewise, block pulls tend to have a better carry over to the deadlift (compared to rack pulls) because you're then able to pull the slack out of the bar. Moreover, depending on where you tend to stall – mid-shin or at lockout – block pulls can be individualized to address that issue. – Tony Gentilcore

Gone are the days of cuing people to excessively arch their lower back during the deadlift. It's an unstable position and it doesn't do any favors on the spine.

Instead, I try to educate my athletes to adopt the canister position, which nudges the pelvis and ribcage into a more stacked position. This is a stable position, a bit more spine-friendly, and will likely allow you to lift more weight. – Tony Gentilcore

Whether it's a buildup set or working set, your ritual – from your approach, setup, and breath – should be the same. Maybe most important of all, your INTENT should be cut and pasted with every set.

Example: In the top video I'm lifting 225 pounds; bottom video 510. Note the similarities.

Treat every set as an opportunity to train with purpose and to nail your technique. – Tony Gentilcore

The deadlift is an easy exercise to over-cue and otherwise overwhelm people. Think of it this way: If you have to use 42 different cues to get someone to perform an exercise, it's likely the wrong exercise for them.

That being said, when it comes to getting someone in the appropriate starting position we don't have to overcomplicate things. The two options in the video work well. – Tony Gentilcore

Spoiler alert: That's a whole lotta nope. – Tony Gentilcore

I've always been painfully slow off the floor when I deadlift. I made a concerted effort to prioritize my front squats recently (and upping my squatting volume in general) and was finally able to conquer 600 pounds. The additional squatting helped improve my quad strength and ability to push away from the floor when I initiated my pull.

Heed my warning, though. If your deadlift volume is up it'll behoove you to opt for more front squats or high-bar back squats since both will allow you to maintain a more upright torso (less shearing on spine). If deadlift volume is lower, feel free to implement more low-bar back squatting. Long story short: Don't neglect your squats. – Tony Gentilcore