Deadlift Assistance

(Week 3, Starter Powerlift Progression)
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Day Overview

This day focuses on supporting deadlift development through accessory movements that strengthen the posterior chain, grip, and core, preparing for heavier pulls in upcoming weeks.

Exercises

  • • Romanian Deadlift

    Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

    Prescribed Sets:

    Perform 4 sets of 6 reps at 80-85% of 1RM with an RPE of 8, emphasizing hip hinge and hamstring stretch for posterior chain strength.

    Working Sets:

    4

  • • Hanging Leg Raises

    To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

    Prescribed Sets:

    Perform 3 sets of 10-12 reps with an RPE of 6-7, engaging core muscles to support heavy pulls.

    Working Sets:

    3

  • • Farmer’s Walks

    Stand upright with a heavy weight in each hand, such as dumbbells, kettlebells, or specialized farmer’s walk handles. Keep your shoulders back and chest up, engaging your core to maintain stability. Walk forward in a straight line for a specified distance or time, ensuring your steps are controlled and your posture remains upright throughout. Focus on maintaining a steady pace, avoiding leaning or twisting, and breathing evenly. To finish, carefully set down the weights and rest.

    Prescribed Sets:

    Walk for 30 seconds with challenging weights, focusing on grip and core stability to support deadlift strength.

    Working Sets:

    3

  • • Superman

    Lie face down, arms and legs extended, lift arms, chest, and legs off floor.

    Prescribed Sets:

    Hold for 20-30 seconds per set with an RPE of 6, reinforcing lower back endurance.

    Working Sets:

    3

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 3 sets of 8-10 reps with an RPE of 7, strengthening core stability crucial for deadlift lockout.

    Working Sets:

    3

  • • Glute Bridge

    Lie on back, knees bent, feet flat, lift hips off floor squeezing glutes.

    Prescribed Sets:

    Perform 3 sets of 12 reps at an RPE of 6-7, targeting glutes to support hip extension during deadlifts.

    Working Sets:

    3

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