Vertical Bar Deadlift-2 Bars, 2″ issues

[Ben Edwards]

Vertical Bar Deadlift-2 Bars, 2″ issues

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[Ben Edwards]

I should also point out that Al helped me out at Clark’s Gym Record Day back in late 2009 and showed me how to do the double vertical bar deadlift. He has pulled 400 pounds so I probably already saw the technique that would yield that for me if my back was strong enough to handle the close together feet style of pulling. If I could pull the vertical bars Dinnie style (Jefferson deadlift) I’d be in the mid-400s I think.

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[Scott Tully]

using 25lb plates instead would help so that the plates dont crash into your legs as bad, other than that it looked good, and i would have passed that lift.

ST

[61pwcc]

I’ve found is heavy-ish Side Bends. Since most of us favor one side more than another, I believe most alignment problems are a left to right issue vs a front to back issue. Side Bends work the Quadratus Lumborum HARD. Main purpose of this muscle is to pull your torso to the right or left. These muscles connect your hip to the SIDES of ALL 5 Lumbar vertebrae. These are the ONLY muscles that directly connect your hip and spine!! The Erector Spinae group connect on the BACK of the vertebrae. The muscle lies underneath the Erectors so when it gets tweaked, most think its a lower back/erector issue. If this muscle gets tweaked, it will affect you more than tweaking an erector.
Beside the traditional ‘Dumbbell(sometimes barbell) in the hand version’, I’ve found that crossing the working side leg over the other leg(side holding the weight) gives quite a stretch and when it gets heavy the Adductors will get worked as well. As you lower the weight, you’ll feel the pressure shift to the front foot(knee may flex some) and as you rise it will shift back to the rear foot:building some good balance. I’ve noticed you can PERFORM Side Bends two ways regardless of foot placement. You can bend to the side as if a box was pressed up against your weighted side or you can lower by pushing the working hip AWAY from the dumbbell. To be clear: get the hip on the opposite side of the dumbbell as far to the other side acting like a hinge. Kinda like how Paul Anderson would tie his legs to the Power Rack so he could lean over as he did Good Mornings vs pushing your glutes to the rear(again acting like a hinge).

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