Base Camp, 6/18/2016

Focus 1: Rowing
Focus 2: Deadlifts
Workout: KB Deadlifts, Push-Ups, Plank-to-Squat, & Jump Squats

Continuing on the theme of building better posterior chain strength, this weekend’s Base Camp will move back to a focus on the basics of Deadlifts, with lot’s of attention paid to proper form, technique, common cues, common mistakes and how to avoid them.

Specifically, we’ll cover:

• A refresher of proper technique for rowing on the Ergs;
• Practical review of the Deadlift, including lifts with both just the bar and with added weight;
• Explanation of common coaching cues;
• Appropriate scaling for both strength and met-con based classes involving the Deadlift;
• Scaling and substitution options for the class workout, including how and when to choose a scaling/sub option;

To review before class, we highly recommend checking out the following demo video on proper set-up for the Deadlift, as well as a review of proper rowing technique on the erg from Concept 2 (along with demo video):

Proper Deadlift, video by Mark Rippetoe

Erg Rowing Technique (Explanation and Demo)

UPDATE: link to the EXRX One Rep Max Calculator