The 5 worlds best combined exercises which I use regularly in WODs. These 5 exercises are challenging, taxing and super result producing.

 

  1. Hip Hinge Dead Lift, Bent Over Row
  2. Double Kettlebell Dead Clean, Squat Thruster
  3. Turkish Getup, Windmill
  4. Olympic Bar Hang Clean, Front Squat, Press
  5. Double Kettlebell Racked Alternating Lunge and Reverse Lunge

 

1 Hip Hinge Dead Lift, Bent Over Row Combo

Now I’m not saying that no one has ever done this before, but I like to put this along the same lines of “You’ve never seen Superman and me in the same room”. In other words I had not seen anyone do it before, but damn, now I had to Youtube it and I see a few people put the same combo together. Oooh well, lets cover the correct technique for this, rather than those few half assed incorrect demo’s I see.

Because we want this exercise to transition smoothly into the next one we will start with the first big difference to what you normally would do when Dead Lifting, we’re going to start with a wide grip, wide enough so that the hands are where they should be for the Bent Over Row, to figure out exactly where they should be you can leave the weight on the ground, kneel down, come over the bar till your shoulder are aligned with the bar and bent your elbows to where they are bend 90 degrees, you should also have 90 degrees between your elbows and your ribs (places more emphasis on the back). This will give you a good indication of where to place your hands once you start the exercise combo.

 

ATTENTION When picking a weight for this combo you should look at what you can row, not what you can Dead Lift.

 

DEAD LIFT

hip-hinge-assesment-300x225The style of Dead Lift I want you to do is a Hip Hinge DL, we’re going to focus on the hamstrings and glutes, place the bar halfway over the feet, keep the knees placed above the ankles, bend the knees and push the hips back and down, chest out and shoulders back, tension on the weight before lifting, initiate the lift by pushing the hips forward and pushing feet into the ground, do not lift with the back, focus on using your legs, come to a normal neutral standing position with the abs engaged, next you’re going to perform the bent over row.

 

ROW

When bending over for the row, control the movement, don’t rush it, contract the abs, squeeze the glutes and try to come perpendicular to the ground, relax the arms, but do not lose tension in the chest and shoulders, keep pulling down with your lats to keep the shoulders tucked away in the safest place they can be, your shoulder sockets! When rowing, contract your shoulder blades together and your elbows outwards as we want to focus on the rhomboids and trapezius, aim to get the bar touching the chest lightly, control the downward phase of the row to prevent a jerking catch at the bottom, resist putting the weight down on the ground from this position and come back up into a standing position to finish the downward phase of the Hip Hinge Dead Lift.

 

 

OMG, did you feel the awesomeness of that combo? I freakin love this one, it’s awesome, and I really like including it in the WODs I design.

 

ATTENTION If you lack flexibility, do the Hang Lift, if you’re not sure what all this means, check out some of my videos which I put out about Dead Lifting and Hang Lifts. You can also bend your knees slightly to release tension in the hamstrings.

Deadlift Technique ✔ by CrossFit Level 1 Trainer

REAL Sumo Dead Lift Technique – Forget everything else ► By CrossFit Level 1 Trainer

Kettlebell Deadlifts ✔ By CrossFit Level 1 Trainer

You should really check out some of the above videos if you think “DEAD LIFT” is an exercise on it’s own rather than a general term for anything that is LIFTING DEAD WEIGHT. DEAD LIFT has just become a lazy short term for many different variations of the exercise (depending on what trainer you talk to), Hip Hinge Dead Lift, Sumo Squat Dead Lift, Wide Stance Squat Dead Lift, they’re long, but they define the real exercise.

 


bad crossfit formATTENTION 
This exercise is not to be done fast, you might want to CrossFit this and go bang bang boom boom, but lets think about doing something that is going to produce the results you’re working out for, unless you just want to be numero uno all the time and don’t care about gains. It might take you a few seconds more to focus on the muscles you want to work and perform this safely and correctly, but it will benefit you a lot more. PS. I’m just kidding when I say “you might want to CrossFit this” but I know it will resonate with most of you. Good CrossFit exists, when the coaches are good. I can’t stand watching the games and see someone lift more than they can actually lift and do it quickly and totally incorrectly. Just don’t get me started!

 

MUSCLES WORKED

  • rhomboids / back
  • trapezius / back
  • abdomen / torso / core
  • hamstrings / legs
  • gluteus maximus / legs
  • plus many more smaller stabilising and supporting muscles

 

ATTENTION Don’t overdo it with the reps, program sensibly with this one, for example, don’t go putting in too many other core exercises, don’t do a crazy amount like 50 reps unless your clients understand rest and regroup.
Now, as for exercise combo 2, 3, 4 and 5, let me know below if you want me to finish this blog post, otherwise, get stuffed, I’m not wasting my time for nothing… ? In all seriousness, of course I like to know if people appreciate these articles, Google Analytics alone doesn’t tell me much, yeah 10,000 people looked at it, but what did they think? So I have decided, 10 comments, 10 likes and 10 shares and I’ll complete Nr 2.

 

2 You know what you need to do ↓→

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Pellentesque enim eros, maximus vitae magna non, consectetur rhoncus ex. Proin maximus lacinia velit sit amet consequat. Curabitur ex ante, lobortis id ipsum id, sodales sodales nisi. Nulla mollis dui at elit sodales, vel consectetur odio sagittis. Proin congue laoreet porta. Proin quis est magna. Integer volutpat dignissim erat vel dictum. Quisque luctus tortor a sodales eleifend. Donec suscipit lacus ante, ut dapibus lectus eleifend eu. Sed mollis rutrum ligula nec dapibus. Suspendisse fermentum metus at blandit accumsan. Fusce ultrices, nunc at condimentum tincidunt, urna neque tristique est, at pretium nisl lorem et ex. Nulla consectetur tellus ipsum, eget tincidunt est scelerisque et. Morbi est neque, volutpat in lacinia et, scelerisque quis magna. Proin sem elit, vehicula eu nisl non, lobortis accumsan dui.

3 You know what you need to do ↓→

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Pellentesque enim eros, maximus vitae magna non, consectetur rhoncus ex. Proin maximus lacinia velit sit amet consequat. Curabitur ex ante, lobortis id ipsum id, sodales sodales nisi. Nulla mollis dui at elit sodales, vel consectetur odio sagittis.

4 You know what you need to do ↓→

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Pellentesque enim eros, maximus vitae magna non, consectetur rhoncus ex. Quisque luctus tortor a sodales eleifend. Donec suscipit lacus ante, ut dapibus lectus eleifend eu. If you forgot what you need to do, read the post again!. Suspendisse fermentum metus at blandit accumsan. Fusce ultrices, nunc at condimentum tincidunt, urna neque tristique est, at pretium nisl lorem et ex. Nulla consectetur tellus ipsum, eget tincidunt est scelerisque et. Morbi est neque, volutpat in lacinia et, scelerisque quis magna. Proin sem elit, vehicula eu nisl non, lobortis accumsan dui.

5 You know what you need to do ↓→

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Pellentesque enim eros, maximus vitae magna non, consectetur rhoncus ex. Proin maximus lacinia velit sit amet consequat. Curabitur ex ante, lobortis id ipsum id, sodales sodales nisi. Nulla mollis dui at elit sodales, vel consectetur odio sagittis. Proin congue laoreet porta. Proin quis est magna. Integer volutpat dignissim erat vel dictum. Quisque luctus tortor a sodales eleifend. Donec suscipit lacus ante, does anyone actually read this crap? Sed mollis rutrum ligula nec dapibus. Suspendisse fermentum metus at blandit accumsan.

Leave a Facebook comment

comments