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The Exercise

Bible

By Jason Ferruggia

Relentless Athletics

form or by any means, electronic or mechanical, including photocopying, recording,

or by any information storage and retrieval system, without the expressed written

permission from Jason Ferruggia.

Total Body Exercises

Dead Lift-

The dead lift is probably the single greatest size and strength building

exercise there is. Dead lifts work your traps, upper back, lats, lower back, biceps,

forearms, glutes, hamstrings, and quads. If you could only choose one exercise, this

would be the one to do.

A proper dead lift begins with the right bar placement and proper grip and stance

width. Set the bar about an inch away from your shins, taking a shoulder width grip

and a slightly narrower stance. Unless you are a competitive powerlifter I recommend

that you use a double overhand grip and lifting straps when needed. If you are a

competitive powerlifter then you really have no choice but to pull with a mixed grip.

With your head straight and back arched, your body should be at approximately a 45

degree angle in the starting position. Start the lift by pulling up and back towards you,

being sure to get a strong leg drive. Return to the starting position by sitting back and

then lowering the bar, trying not to squat down until the bar clears your knees. Let the

plates touch the ground and repeat.

A major mistake many people make is to allow their hips to rise up before their

shoulders and upper body. Doing this turns the exercise into more of a stiff legged

dead lift and is very stressful on the back and puts you in a weaker position. Be sure

to allow the shoulders and hips to come up at the same time and pace.

Although the dead lift is the best exercise there is, it also has its drawbacks. Dead

lifting is extremely stressful on the body and the CNS. As a beginner you might be

able to dead lift three times per week but as you get more advanced you need to

decrease the frequency at which you perform dead lifts. Intermediates can get away

with pulling once per week and more advanced lifters would be better served to only

dead lift once every ten to twenty one days.

The Exercise Bible

Trap Bar Dead Lift-

This is performed like a standard dead lift except for the fact

that your weight and center of gravity is distributed differently. This bar allows lifters

who can not get into a proper dead lift position because of flexibility or other issues to

dead lift with relative ease. It is easier to maintain an upright posture with the trap bar

and thus it is less stressful to the lower back. Execution is exactly the same as the

regular dead lift. If I had to pick only one lower body exercise to use with clients for

the rest of my life, this would be it.

Rack Dead Lift-

This is a standard dead lift performed off pins in a power rack. The

pins can be set anywhere from an inch off the ground all the way up to lower thigh

height. The higher you set the pins, the more weight you will be able to lift. These

will do wonders for your upper, middle and lower back development and greatly aid

in helping your full range dead lift. For those who crave incredible trap development,

this is one of the greatest exercises you can do. The highest starting position you

should use for a rack dead lift is about three to four inches above the knee. Using a

higher starting position than this is a major mistake because it allows you to use too

much weight and puts your back at risk of injury.

The Exercise Bible

Snatch Grip Dead Lift-

This is a dead lift performed with an extremely wide grip.

Your index fingers should be in the outside rings when doing this exercise. This will

increase the range of motion and add slabs of muscle to your hamstrings. You will not

be able to use as much weight on this exercise so that should be taken into

consideration when performing it for the first time.

Dead Lift off mats, plates or boxes-

Stand on a stack of rubber mats, forty five

pound plates or a three inch box to perform this exercise. This will obviously increase

the range of motion and put more stress on the lower back and hamstrings. Be sure to

start light on this exercise and keep your back arched tightly.

The Exercise Bible

Sumo Dead Lift-

This is a style preferred by many powerlifters because it shortens

the range of motion and, depending on your strengths and weaknesses, may allow you

to use more weight. To perform the sumo dead lift you need to take a very wide

stance and grab the bar with your hands inside of your legs. Before you drop down

into position to start the lift, be sure to fill your belly with air and push it out against

your belt on the way up. Pull the bar up and back towards you while attempting to

almost fall backwards to use your bodyweight to elicit a see-saw like effect and help

you pull more weight.

Dumbbell Dead Lift-

This is done exactly like a standard dead lift except instead of

holding a barbell you hold dumbbells in each hand. Begin the same way by standing

up tall with your shoulder blades back and your chest out. Begin the descent by

breaking at the hips and sitting back and down.

The Exercise Bible

The_Exercise_Bible.pdf

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