Kettlebells eignen sich hervorragend für den
Suitcase-Deadlift (Kreuzheben Suitcase-Style).
Hier ein Artikel (englisch) zum Suitcase-Deadlift von: Nick Nilsson
This extraordinary exercise will tighten up your waist, build a
rock-solid core AND target your grip strength like no other. It’s also
one of the most functional exercises you’ll EVER do.
The Suitcase-Style One Arm Deadlift is one of the most powerful,
results-producing exercises you will NEVER see anybody in the gym do
until you actually do it yourself! The reasons? First, it’s NOT a common
exercise, even though it’s been around for many years. Second, it’s a
tough exercise to do! But as you know, the toughest exercises are always
the most productive.
The Suitcase-Style One Arm Deadlift places extreme torque on the core
and will help you develop an incredibly tight and powerful midsection.
Basically, instead of using both arms and doing a barbell deadlift in
front of your body as you normally would, you’ll stand BESIDE the
barbell and pick it up with one arm.
Imagine reaching down and picking up a suitcase sitting beside you.
That’s the Suitcase-Style One Arm Deadlift but, of course, using a heavy
barbell!
There will be a link to pictures and a video of this exercise in action at the end of the article.
How To Do It:
First, if you’re doing this exercise off the floor, load a barbell
with a 45-lb plate on both ends. To lift this amount of weight, you
should be able to deadlift at least 250 to 275 lbs in a normal deadlift.
If you wish to use less weight for this exercise, set the safety
rails in the power rack to just below knee height and load the bar with
however much weight you want to use. The reason you’d want to use the
rack is, because you’re using smaller plates, the bar will start too low
to the ground and you’ll need to lean over too much to the side to pick
it up.
Stand beside the barbell and reach down and grasp it with one hand.
When you do the One-Arm Deadlift, you should grip the bar slightly
off-center. Your thumb and index finger grip should be about a
centimeter (about a half inch or so) from the edge of the center grip
surface. This uneven grip will prevent the bar being lifted unevenly and
tilting as you are lifting.
The reason for this is that when you grip the bar with one hand, your
thumb and forefinger grip area become the main pivot point. If that
main pivot point is not close to the real center of the bar, the bar
will tilt when you pick it up. By sliding your hand down so that your
thumb and forefinger grip area is closer to the real center, you will
have a much easier time keeping the bar level.
Before you pick up the bar, make sure your shoulders are level and
your entire core area is tightened up very strongly. Pick up the bar,
focusing on keeping your shoulders level as much as possible. The weight
of the bar on the one side will place an EXTREME stabilizing load on
the other side of the body. You will be pushing HARD with the same side
foot as you’re pulling on the bar, e.g. if you’re picking the bar up
with your right arm, you’ll be pushing hard with your right foot.
Keep your lower back tight and arched as you stand up. Come all the
way up to the top position and hold for a few seconds then lower the bar
back down slowly. Gripping the barbell with one arm in this fashion is
also VERY challenging to the grip. You’ll need to hold on tight in order
to keep your grip on the bar.
Set the bar down on the floor between reps and relax the core.
Re-tighten everything then start your next rep. This exercise should
only be done for low reps, e.g. 3 to 5 reps per set. Any more than that
and the stabilizing muscles of the abs will become fatigued and cause
the torque to go into the lower back instead of the abs, where you want
it.
The first time you do this exercise, start with a conservative
weight. It’s deceptively tough, especially if you’ve not done a lot of
movements that are weighted on only one side. The torque on your core
will be a very new thing! The incredible tightness you’ll feel all along
your side abs the next day will show you just how effective this
exercise is.
If you’re a strong deadlifter or find your grip strength limits the
amount of weight or number of reps you can do, I would DEFINITELY
recommend grip assistance in the form of either lifting straps or a
product called “1 Ton Hooks.” The grip assistance will allow you to use
heavier weight and hold onto it longer. It will also prevent the bar
from rolling out of your fingers as your grip fatigues.
Nick Nilsson von:
http://thebestexercisesreview.com/suitcase-style-one-arm-deadlifts-for-a-rock-solid-core/
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