#deadlift #climbingtraining #geekclimber
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// TIMESTAMPS //
Intro (00:00)
Geek Climber Collab! (00:19)
Context and Video Overview (00:41)
Part 1: What is a Deadlift? (01:37)
Part 2: Why is Deadlifting Good for Climbers (03:11)
Benefits In-Depth #1: Creating & Controlling Tension (04:16)
Benefits In-Depth #2: Increasing Posterior Chain Strength (06:19)
Benefits In-Depth #3: Creating a Hormone Response (07:50)
Part 3: What to Know Before Deadlifting (09:14)
Part 4: How to do a (Romanian) Deadlift (11:59)
Part 5: Common Mistake to Avoid (13:44)
Part 6: Sets, Reps, & Frequency (14:36)
Part 7: Conclusion and a Word of Caution (16:16)
Credits & Bloopers (17:01)

// SHOW NOTES //
In this episode we are going to talk about why the deadlift is helpful for climbers. More specifically, we’ll be delving into the Romanian deadlift, which I believe to be the most useful for climbers. We’ll get into the reasons why in a bit, however, if you’re curious about the other two forms, you can find a bunch of information and instruction on how to do them in the show notes. Most of what we talk about in this video will be applicable to all three types of deadlifting, though, so no worries there. We’ll discuss the specific anatomical benefits of deadlifting, the proper technique so you can perform it sately, and how to integrate it into your training routine for max climbing gainz.

SO WHAT IS A DEADLIFT?

Before we get too far into it, let’s actually talk about what a deadlift is, so let’s get down to the basics The term deadlift comes from the fact that you are lifting “dead weight,” meaning there is less energy stored in your tissue before you start the lift. This is different from many other exercises which start with a lengthening of the muscle which helps create energy before performing the actual lift, such as with a bench press or squat. The “dead” weight is lifted up to approximately the height of your hips and is done so by engaging multiple muscle groups such as hamstrings, glutes, core, quads and back. To do so effectively, one must maintain proper tension throughout the range of motion, which is one reason it is so useful for climbers. There are many adaptations or variations to a deadlift as well, whether it be with the form or the weight used. Traditionally, a deadlift is used with an olympic bar, but kettlebells, dumbbells, and resistance bands can also have a role.

As mentioned before, we will focus on the Romanian deadlift form in this video, because of its application to climbing, but the show notes will also cover the conventional deadlift and the sumo deadlift. The conventional deadlift focuses more on the quads, glutes, core, and mid back whereas the RDL is more hamstrings, glutes, core, and mid back. The sumo works the glutes, quads, core, and mid back. So the real difference is conventional deadlift = more quads, RDL = more hamstring, and sumo = more glutes.

Choosing which one is right for you really depends on your goals. BUT! In my opinion, the RDL is the best one for climbers. It works the hamstrings the most which is ideal for heel hooking, and it has a smaller range of motion than the conventional deadlift so it can be a bit safer! Win-win in my books.

SO, WHY DOES DEADLIFTING + CLIMBING = LOVE AT FIRST (OR SECOND) SIGHT???

Ran out of room!! For the rest, please check out the show notes:
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// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.

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