ALTERNATE DEADLIFTS WITH HOLLOW HOLDS

ALTERNATE DEADLIFTS WITH HOLLOW HOLDS

Coaches in sports, boxes, and gyms can all agree that for building full-body strength—core included—the deadlift is one of the top dogs. But maxing on big pulls day in and day out will do more harm than good for most people.

 

That's why Botsford likes to dial back the weight—just slightly—and bring in a further core-challenging component."I really like to train intervals with deadlifts," says Botsford. "It allows you to maintain volume without necessarily going to failure, which is never good for the smaller stabilizing muscles of your lower back."

SUPERSET :

1

DEADLIFT

5-8 sets of 20 sec. continuous work

 

HOLLOW BODY HOLD

5-8 sets of 20 sec.

 

For deadlifts, he recommends using a weight you can handle for 6-8 smooth reps, working up to 1.75 times your body weight for your 20-second work segments. For the hollow holds, lie on your back, and press your lower back into the floor. Extend your arms above and behind your head, and lift your legs straight out. Your legs and arms should be about 12 inches off the ground, with your body in the shape of a bow for the full 20 seconds.

There's no need to make this urgent or Tabata-esque in pace, at least in the early going. But try to move quickly between the deadlift and the hollow holds, so that you have enough time to set up for each.