Monthly Archives: April 2017

Flat vs. Round Back Deadlift


The flat back deadlift is the standard technique most people use, or strive to. By pulling your lats back, taking the slack out of the bar and making a proud chest, you’re able to maintain a nice straight back position.

The lats back (flat back) position is difficult to maintain with heavy weight.

The round back deadlift is great for more advanced lifters wanting to move really heavy weight.

Start with your upper back rounded and keep a neutral low back position.

With the round back deadlift you start with your shoulders down and lats in the front pocket — a much easier position to maintain and allows you to shorten the ROM.

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Stronger in 60 Seconds: Upgrade Your Lunge

Lunges and other single-leg variations are great for improving size, strength and overall athletic performance.

A post shared by Adam Pine (@adam_pine) on

To increase glute and hamstring activation, lunge with a forward torso lean. It’s easy to maintain a straight back position and puts more focus on your glutes and hamstrings.

For more focus on your quads, keep an upright torso.

Shorter strides for more quad emphasis, or longer strides for more hamstrings/glutes.

Avoid hyperextending your lower back to achieve an upright torso.

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