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The IMPOSSIBLE TRX Deadlift that’s not so impossible

A lot of great questions recently on how to emulate a deadlift with a TRX. Ok🤓, perhaps this is more of a straight leg extension but our aim is still the same when performed correctly…⁣⁣ ..to stretch and lengthen the hamstring eccentrically (downwards) whilst keeping it under tension with load⁣⁣ ⁣⁣ KEY FOCUS:⁣⁣ STANCE⁣Slightly less […]

Written By TRX Traveller

On 22nd July 2020
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A lot of great questions recently on how to emulate a deadlift with a TRX. Ok🤓, perhaps this is more of a straight leg extension but our aim is still the same when performed correctly…⁣⁣

..to stretch and lengthen the hamstring eccentrically (downwards) whilst keeping it under tension with load⁣⁣ ⁣⁣

KEY FOCUS:⁣⁣

STANCE⁣
Slightly less than shoulder width. Stand inwards and lean back using the TRX to balance. This is how we create the load and tension from the upper body.⁣⁣

FEET POSITION⁣⁣
Feet pointed straight on. If your aim is to make the hamstrings appear bigger? Point the feet outwards more to target the outer Biceps femoris, the bodybuilders stage muscle⁣⁣

HIP POSITION⁣⁣
Focus on anteriorly tilting your pelvis ⁣during the eccentric, posteriorly during the concentric. *Refer to vid 10secs in for example⁣⁣

STRETCH THE HAMSTRINGS⁣
Imagine you are touching your toes. As long as it’s done slowly and controlled it’s safe. *refer to tempo * refer to 28 secs on vid⁣⁣

BE A POWERFUL THRUSTER!
Focus on squeezing the glutes and hamstrings to drive your hips forward. Continue to squeeze as hard as possible at the top, mind-to-muscle.⁣⁣

This may not look like much but the stretch that can be achieved on the hamstrings, which science has shown us is key to hamstring development.

Combined with the hard contraction of the glutes to hinge forward creates a surprising amount of pump and burn.⁣⁣

TEMPO⁣:⁣⁣⁣⁣⁣

  • 4 sec downward phase⁣⁣⁣⁣⁣
  • 0 sec pause at bottom⁣⁣⁣⁣⁣
  • 1 sec contraction upward phase⁣⁣⁣⁣⁣
  • 1 sec hard contraction at top⁣⁣⁣⁣⁣
  • *4sets 12-20Reps⁣⁣

Combined with TRX Hamstring Curls as a super set it’s one awesome hams & glute workout.⁣⁣

Stay safe, stay healthy⁣⁣⁣

TRX’ing in: North East of England

Do you want the ability to achieve your fitness goals anywhere?

So did I…

That’s why I developed the TRX Fitness Freedom programs: https://trxtraveller.com/trx-programs/

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The IMPOSSIBLE TRX Deadlift that’s not so impossible

Adam

Adam

TRX Traveller

It's my passion to help people achieve their fitness goals using a TRX anywhere.
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