Deadlift/Squat Hybrid

[TriZZle305]

Today at football practice we did an interesting and very efficient excersie that we/or i had never seen or done before.... it was a mixture of a deadlift and a squat... it worked like this....

You begin by doing 1 normal deadlift that does not count as 1 rep.. you should now be standing straight with the bar resting on your thighs... then you deadlift and explode up and flip the weight back back on your wrists (in a power clean type motion) so that your wrists are locked facing your body and go straight into a squat... this is all one smooth motion and its a bit difficult at first because from the deadlift you go in one motion from the "power clean" to the squat but once you get in a rhythm they are fairly easy

the one problem i found was that some people may be able to deadlift a good deal more than they squat (or at least me) so i reccomend using what you normally squat for this excersise... we did 3 sets of 5 or 8 i dont remember but either should work fine

 

[Snake_Eyes]

That's just a clean + front squat hybrid movement. Its a fairly effective exercise.

 

[TriZZle305]

yeah it was pretty effective, at first i kept doing it in seperate motions (dead lift....clean....squat) cause i wasnt sure what to do... once i got into a rhythm it was cool (deadliftcleansquat)

i made the comment about using what you squat becase somebody almost fell... i thought it was funny since they didnt get hurt but had there not been a spotter there he wouldve been scarred

 

[Scotty the Body]

I would think that would be great for building strength endurance (probably good for football) but not that great for building muscle cause you could only use as much weight as you could safley clean. For me anyway that would be alot less weight that I could DL or Squat.

 

[TriZZle305]

Originally posted by Scotty the Body
I would think that would be great for building strength endurance (probably good for football) but not that great for building muscle cause you could only use as much weight as you could safley clean. For me anyway that would be alot less weight that I could DL or Squat.

yeah its pretty good for football but i need sumthig else besides running that will make me faster... is there anything? coach put me back at linebacker because i didnt pick off any of the bad throws because I could barely catch up to bat it down... our receivers are pretty fast... im trying to be versatile so that i might ride the Varsity bench and maybe get some varsity game time but the linebackers are all above 6 feet and im only 5'7(feels short)

i would play JV but i dont feel like thats an accomplishment and we dont have a JV offense anyway cause everyone thats good is taken to sit on the bench for varsity