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Deadlifts / Cleans

Last post 07-25-2008 6:40 PM by xenophon. 6 replies.
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  • 07-15-2008 4:46 PM

    • grrgold
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    Deadlifts / Cleans

    I have switched out my traditional weight training program for a TRX program. The one area where i have not been able to identify adequate equivalents for my weight exercises that require lifting/pulling up some examples are Dead-lifts, Cleans, and Shrugs... any suggestions?

    • Post Points: 47
  • 07-16-2008 6:54 AM In reply to

    • xenophon
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    Re: Deadlifts / Cleans

     For deadlifts and cleans there really is no substitute. Shrugs can be done with a TRX. Lean back like you would with a Body Row and Shrug up. Like the other exercises, you adjust to find the angle that's right for you. If you need it to be even more chllenging, single-leg and/or single-handle mode can be used.

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  • 07-19-2008 5:09 AM In reply to

    • loisf
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    Re: Deadlifts / Cleans

    You can also add a kettlebell with  one armed squat for a clean and clean and press.  Not the same - but pretty freakin' great! Mix and Match or Interval work out. 

    • Post Points: 20
  • 07-19-2008 8:03 AM In reply to

    • grrgold
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    Re: Deadlifts / Cleans

    Lois, thanks for the idea on the kettlebel, i think that will work great! ill give it a try next time and let you know

    • Post Points: 20
  • 07-23-2008 11:34 AM In reply to

    • loisf
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    Re: Deadlifts / Cleans

    i look forward to your experience with this.  my people love it -i use it  with alot of exercises = and some other toys also.

    • Post Points: 20
  • 07-24-2008 12:35 PM In reply to

    • Fraser
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    • Canmore / Banff
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    Re: Deadlifts / Cleans

     The TRX is a tremendous tool with an unparalleled capability in terms of what you can do with a single item. To this effect if you are travelling or training somewhere you don't have access to other equipment it can stand alone. It is truly optimized though when integrated with some other simple and very effective tools that allow for different stresses on the body.

    Deadlifts and cleans are 2 of those exercises that are tremendous compliments to each other and to the TRX and vice versa. TRX exercises that will help with these two movements include single leg squats, suspended lunge with lifts and crossing balance lunges with power. Additionally for the upper body I use the postural squat, deep chest press and single arm row along with the shoulder series to help with some of the upper body strength necessary. I also think that any of the suspended core movements map well to increase strength in the deadlift and clead and press etc.

    Combining these actions within a workout that include fundamental lifts offer some tremendous benefits. I integrate the TRX with barbell and dumbbell movements, other pure body weight exercises, various kettlebell lifts, medicine ball exercises and even some rotational tubing and cable movements. An excellent example of this is a little metabolic workout that we went through as a lunch hour staff session last week

    Warm Up -               
    Easy Lunge Matrix                10 each plane

    2 rounds for time:
    1st round - 12
    2nd round - 8  

    TRX Scorpion Burpees            12 & 8 each side
    Dumbbell Lunge Matrix            12 & 8 each side to each plane
    TRX Canadian Dive Bombers   12 & 8
    Burpee Pull Ups                      12 & 8
    TRX Single Arm Row               12 & 8
    Single Arm Dumbbell Snatch    12 & 8 each side

    Keep your eyes on the site for a video of this workout 

    Fraser Quelch
    Head Coach & Director of Programs and Development
    Fitness Anywhere Inc.
    • Post Points: 20
  • 07-25-2008 6:40 PM In reply to

    • xenophon
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    Re: Deadlifts / Cleans

    What is a TRX Canadian Dive Bomber? Is it anything like a Dive Bomber Pushup?

    • Post Points: 5
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