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Lower Body Pull Techniques

Lower Body Pull Training

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Techniques related to lower body pulling movements - lifts focused on the posterior chain, including deadlifts and movements to supplement the deadlift

Primary Movements

These are lifts that you can use as a primary movement in a lower body 'pull' session, or Deadlift Day

Deadlift, Conventional

One of two primary deadlift/pulling movements, the other being the Sumo Deadlift

Deadlift, Sumo

One of two primary deadlift/pulling movements, the other being the Conventional Deadlift

Assistance Movements:

These are lifts that you can use as an accessory to your primary movement in a lower body 'pull' session, or Deadlift Day. Program accessories to strengthen weak points in your range of motion, or address technical deficiencies.

Some accessories could also be substituted for the primary movement, depending on the specificity of the accessory, and the point in your program (how far out you are from a competition).

Assistance lifts are relatively specific to the primary, or competition lift: Similar movement patterns, muscle groups and energy systems.

Deadlifts, Deficit

This movement pattern to increases the lift's ROM, and can build the bottom end strength.

Deadlifts, Pause

This movement pattern to increases the lift's time under tension, and can help build strength at the weak point in the ROM.

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Deadlifts, Block Pulls

A partial ROM deadlift that allows you to overload the lift, and build the weak point in the deadlift's ROM.

Deadlifts, Rack Pulls

A partial ROM deadlift that allows you to overload the lift, and build the weak point in the deadlift's ROM.

Supplemental Movements:

Supplemental lifts are used to address a specific weakness or muscle. They are non-specific to the primary, or competition lifts. They may work the same, or some of the same muscles, but are different movement patterns and may use different energy systems.

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Deadlift, Romanian

This movement is similar to the conventional deadlift, keeping the knees relatively straight greatly increases the hamstring's involvement; it does allow more knee flexion than stiff-leg deadlifts for a greater ROM. This is also a great exercise to overload the posterior chain.

Deadlift, Stiff-Leg

This movement is similar to the conventional deadlift, keeping the knees relatively straight greatly increases the hamstring's involvement. This is also a great exercise to overload the posterior chain.

Glute-Ham Raise

Although titled glute-ham raise, this movement is largely a hamstring exercise. It is arguably one of the most effective hamstring movements there is.

Good Mornings

This movement works the entire posterior chain, emphasizing the lumbar back statically, and the hamstrings.

Good Mornings, Dead Stop

This movement works the entire posterior chain, emphasizing the lumbar back statically, and the hamstrings. The dead stop creates additional strength at the start of the movement.

Hip Thrusters, Barbell

The hip thruster is somewhat of an isolation movement for the glutes, and one of the most effective glute exercises there is.

Kettlebell Swings

Kettlebell swings are a great finisher exercise to build posterior chain strength, lumbar strength, and hip drive.

Pull-Throughs, Cable

Pullthroughs are a great finisher exercise to build posterior chain strength, lumbar strength, and hip drive.

Reverse Hyper-Extensions

Reverse hyper-extensions strengthen the glutes, and decompress and strengthen the lower back/spinal erectors


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