Werde ein Deadlift-Boss

How to use Neuro-Sequencing to take your deadlift to a whole new level.

The deadlift is the king of strength lifts. Becoming proficient in the deadlift can make you stronger, more athletic, and transform your physique. The deadlift delivers the most "bang for your buck" in your workout regimen, so it makes sense to get all you can from this potent exercise. Using Neuro-Sequencing, you can build a bigger deadlift and reap the benefits of a stronger body.

You may know about a technique from my book Neuro-Mass, called Neuro-Sets. Neuro-Sets are comprised of a grind exercise, a dynamic power drill, and an isometric exercise combined into one super-set. Neuro-Sequencing is different in that you complete all the sets of a type of exercise before moving to the next one. For example, you will perform all the grind sets before moving on to the dynamic power drills. After all the dynamic power drills are done, you will finish the routine with the Isometrics. This sequencing allows for rapid gains in strength and athleticism.

For this routine you will be performing banded barbell deadlifts, banded overspeed kettlebell swings, and Neuro-Rack multiple position isometric deadlifts. If you don’t have a Neuro-Rack you can use a power rack for the exercises.

To perform the banded barbell deadlift, place the Neuro-Rack on the floor in the middle of the loaded barbell. Take several bands and place them in clips and wrap them around the bar. Now, standing on the Neuro-Rack, explosively perform the deadlift exercise taking time to re-set and reload the posterior chain between repetitions.

After the banded barbell deadlift sets, you will perform banded overspeed kettlebell swings. This is a great exercise that I picked up from the book Deadlift Dynamite. Thread a band through the handle of a kettlebell and place the ends under your feet. This set-up allows the kettlebell to accelerate back through the legs with much more force than the traditional swing. While standing on the band, explosively swing the bell forward using the hips. This overload effect will create more powerful posterior chain.

To finish the routine, you will perform Neuro-Rack multiple position isometric deadlifts. Set the bar and chain to the beginning position of the deadlift. Now, standing on the Neuro-Rack pull while exhaling your breath for 7-15 seconds. Every muscle in your body should be activated while you try to break the chain. Now, set the chain and bar to the midpoint of the deadlift and repeat the exercise. Finally, set the bar and chain just under the lockout position and perform the exercise.

Try to incorporate this routine one day a week into your current strength and conditioning program. 70 percent of your one rep max is a good place to start with the banded barbell deadlift. Try to add weight every week until you peak. The kettlebell for the overspeed swings should be as heavy as you can handle for 10-20 reps.

Neuro-Sequence Deadlift Routine:

• Banded barbell deadlifts: 5 sets of 5 repetitions
• Overspeed kettlebell swings: 5 sets of 10-20 repetitions
• Neuro-Rack multiple position deadlifts: 1 repetition for 7-15 seconds in each position

Start using Neuro-Sequencing and watch your deadlift numbers soar.

Jon Bruney is the author of Neuro-Mass: The Ultimate System for Spectacular Strength. His website is PressingTheLimits.com.

This article was originally published on dragondoor.com and is republished here with the kind permission of Dragon Door.

Original URL: https://dragondoor.com/blogs/blog/become-a-deadlift-boss