OtherWeightliftingBenchmark
Games 9.2
Weightlifting
Solo
Workout Details
Other
For Load:
Deadlift
Men: 315-505 lbs, Women: 185-375 lbs
Men: 315-505 lbs
Women: 185-375 lbs
Coaching Tips
Strategy
- 1Pace yourself through the ladder to conserve energy for heavier pulls.
- 2Focus on maintaining proper form over maximizing weight to avoid injury.
- 3Use chalk if available for better grip, especially as the weights get heavier.
Safety Considerations
Technical Focus
Ensure proper form to prevent back injuries from rounding or excessive arching.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on smooth, controlled strokes.)
Mobility:
- 5 per leg Hip Flexor Stretch(Hold each stretch for 15-30 seconds.)
- 5 per leg Hamstring Stretch(Focus on keeping your back straight.)
- 5 per side Thoracic Spine Rotation(Open up your chest and engage your core.)
Activation:
2 rounds- 5 Deadlift (light weight)(Use approximately 50% of your planned weight to warm up.)
- 10 Glute Bridges(Focus on driving through the heels.)
- 10 Bodyweight Squats(Engage your core and maintain proper squat depth.)
Scaling Options
Intermediate
Reduce weight by approximately 20% from the prescribed load.
- 1
deadlift
Weight: 252/148 lbs (114/67 kg)
Scaled
Reduce weight by approximately 40% from the prescribed load.
- 1
deadlift
Weight: 189/111 lbs (86/50 kg)