WOD - 12/22/08
10-9-8-7-6-5-4-3-2-1
15(R) suitcase deadlift, 15(L) suitcase deadlift,
Sumo deadlift high pull,
Thrusters (M: 95lbs. | W: 75lbs.)
About the Suitcase Deadlift:
The articles I came across recommended that you do them with a bar instead of dumbbells. The length of the bar means you have to really work to keep it from tipping forward or backward, which hits all those little “grip” muscles in your hand, wrist and forearm.
Also, suitcase DLs are really the most effective when done one side at a time. Requires much more core tension and stability to keep your body from twisting towards the side with the weight. (You want to maintain a completely “square” stance - hips and torso - during the exercise.)
When I do suitcase DLs, think about putting bumpers on either end of the bar, so you’re pulling from the same height as a normal DL. If you’re going to use smaller sized plates, you may want to consider parallettes or some other means to stop the bar from going too low.
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