Workout of The Day: 1 Rep Max Deadlift (Heavy), Power Cleans (Light, 50% of 1RM) and Bodyweight Triceps Dips
Deadlifts are one of the best Mass building exercises available. The deadlift incorporates and strengthens all major muscle groups and especially utilizes the core (pertaining to the central muscles of the body, lower back, glutes and abdominal region). The core supports the body in almost every functional movement we do and the deadlift exercise is a key component in core strengthening.
Workout Part 1: 1 Rep Max Deadlift
Set a timer to 15 minutes and work your way up to a heavy 1 repetition Max Deadlift. Use good form and technique and also utilize a weightlifting belt if needed. If your are unfamiliar with the Deadlift exercise, click on the link below to watch a demonstration and observe proper technique.
Workout Part 2: Power Cleans at 50% of 1 rep Max immediately followed by Bodyweight Tricep Dips
One of the best exercises to produce explosive power and strength is the Power Clean.
In this particular workout we will go with a lighter weight, around 50% of your 1 repetition max, but high intensity as we combine the power clean with triceps dips. The format will go as follows: With no breaks in between perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 straight repetitions of power cleans and triceps dips. This is not timed but try to complete this workout as fast as you can.
Click on the link below for the video tutorial on Power Cleans if you are not familiar with them.
“Power Clean Technique”
This is a great workout that will leave you sweaty but SO glad that you did it! Try it out!