Overview
This session demonstrates a bodybuilding-focused deadlift and back workout, highlighting differences from powerlifting, specific techniques to target the lats, and guidance on exercise execution for maximum muscle engagement.
Deadlift Technique: Powerlifting vs. Bodybuilding
- Powerlifting deadlifts emphasize leg drive, mid/upper traps, and spinal erectors, with little lat activation.
- Deadlifting in powerlifting involves three phases: initial pull (mid traps, legs), knee passage (upper traps, lower back), and lockout (upper traps).
- For bodybuilding, focus shifts to maximizing lat engagement by flexing lats and drawing elbows back.
- Rack pulls from varying heights allow for targeted upper/lower back and greater lat involvement.
- Stop increasing weight when lat engagement decreases; prioritize muscle activation over maximum load.
Rack Pull Execution
- Start with pulls from mid-shin to recruit mid traps, lower back, and lats, using sets of five reps.
- Use a rest-pause method: reset between each rep instead of bouncing the bar.
- Increase pin height after reaching a weight where lat focus is lost; higher pins allow greater lat activation at heavier weights.
- Limit rack pull volume to two hard sets of five reps at each pin height for effective back stimulation.
- Lower the bar with control to maximize tension on the spinal erectors, rather than dropping the weight.
Additional Back Exercises
- Supported T-bar rows: perform four sets of eight, focusing on driving elbows back to target rear delts, rhomboids, and upper traps.
- Neutral grip pulldowns: keep shoulders down and lats flexed throughout the movement; perform four sets of ten for lat hypertrophy.
- Dumbbell neutral grip rows: four sets of ten, last set heavy, emphasizing lat engagement as a complement to prior pronated grip rows.
Foot Positioning and General Tips
- Start with feet about shoulder-width apart or similar to an athletic vertical leap stance; adjust for individual limb proportions.
- Experiment with stance width for optimal force production and comfort.
- Use a belt and straps as weight increases to maintain safety and grip.
Key Takeaways
- Utilize rack pulls at various heights for balanced back development and specific lat recruitment.
- Control all movements, especially on the lowering phase, for maximal muscle growth.
- Adjust exercises and volume to maintain focus on target muscles and avoid unnecessary strain.