Exercise Hacks Ep. 6 – Deadlift Variations for a Functional Core


In this video we discuss two deadlift variations that will build rock solid functional core strength – the suitcase deadlift and pitchfork deadlift.

The suitcase deadlift and pitchfork deadlift are two deadlift variations that will expose energy leaks and strength imbalances real quick. Building a functional core often requires unconventional methods that go beyond aesthetically driven exercises. While unconventional these exercises force the lifter to generate total body tension to complete the lift – which makes them an awesome tool to teach lifters how to generate and maintain tension during squats, deadlifts or heavier training.

Each variation offers something unique.

1) The Suitcase Deadlift –  targets the lateral stabilization system or lateral line in the body as detailed in Anatomy Trains. The lateral line will create or resist lateral bend in the body and serves as a ‘brake’ for lateral and rotational movements of the trunk. The lateral line runs in balance on both the right and left side of the body from the skull down to the trunk and lateral aspect of the hips, thighs, calves and mid-point of the foot.

2) The Pitchfork Deadlift – this variation of the pitchfork deadlift also targets the lateral stabilization system while forcing the lifter to resist rotation. It really hammers the spiral line detailed by Thomas Myers in Anatomy Trains. The spiral line is responsible creating or resisting rotations in the body. The spiral line is a myofascial sling that includes musculature that begins in the neck down to the opposite shoulder and then to the same side hip, knee, and foot arch, then up the back of the body to rejoin the fascia on the skull. 

The bonus is both these exercises will reinforce patterns of stabilization in the body that are essential to movement.

These exercises are advanced and it is not recommended to go try them just to see if you can do them. They require a certain level of stability, coordination and strength to be able to do. Respect the process needed to progress to these exercises.

 

More related reading:

How Movement Improves Brain Function

Athletes Do Not Need Balance to Be Successful

The Essentials of Speed Training

Fascia & Muscular Adhesions: How they relate to pain and overuse injuries

The Best Exercise

 

 

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