Dead Lifts, Hamstrings and Combat Conditioning

Stiff leg deadlift exercise for hamstrings (Photo credit: Wikipedia)

29.10.14 This Triple C session was completely focused on strength conditioning. Obviously all exercises have a strong basis in combative conditioning, as is the nature of the programme, but we spent a good amount of time looking at recommended supplementary strength training. My client initiated the session with a review of his standard deadlift. Prior to this I advised on several warm-up exercises that are great for activating the right muscles involved in deadlifting, especially when you are going for pure strength development. I favour gently progressive dynamic stretching for warming up, leaving the static and/or PNF stretching for the warm-down. These warm-up exercises were: Indian/Hindu press-ups High Straight Leg Kicks Four Point Squat Romanian Deadlifts with a light weight

We then went through the standard deadlift motion. I saw nothing wrong in his form and advised on a shrug at the end of the movement for a better contraction of the muscles involved. Deadlifts are one of my “Four Pillars of Strength” exercises (see article). They are excellent compound movements that form a firm structural foundation for a vast variety of combative techniques. I then covered some related exercises, which I advise performing with a medium weight: Tyre Deadlift –This article provides some great ideas for using tractor tyres, including this deadlift. However, as shown in the image, the squatting motion for the deadlift does not allow the usual full range that you use on a standard deadlift. We adjusted the exercise by having my client grip at the bottom of the tyre ring rather than the top. The Sprawl/Deadlift – As explained with in my previous client’s diary entry, this exercise is great for overloading the sprawling motion and combining it with a back-hold lift. It should be added that the exercise also requires the activation of stabilizing muscles, as the barbell can roll forward if not firmly held in the sprawling position. Straight-Leg Dead Lift – This is a remarkably rare exercise. So far, in fact, that I have heard back from at least one fellow trainer who gets hassle from gym attendants for poor form then they think it is a standard deadlift being performed badly. Whilst it is true that people with lower back problems should probably avoid the exercise, so long as the back is kept straight and no jerky motions are performed it is one best for targeting the hamstrings. The dumbbell variation is also worth considering, particularly the one-legged version.   The hamstrings are a sorely neglected area of martial arts training despite their active use and many people have disproportionately weak hamstrings. Strong hamstrings are also important to help guard against knee injuries, which are very common as a fighter gets older. Going from the straight or stiff-legged deadlift we explored the horizontal knee lift, placing the supporting foot on a raised platform and the lifting knee under a plate. We also covered the Zercher Squat and the Turkish Get-up to focus more on takedown defence. The former works to strengthen a good structural base, resisting a pulling down motion. The Turkish Get-up takes a fighter through the complete range of motion of lying down to standing and, if you are using a dumbbell or kettlebell, you have the added bonus of stabilizing the weight.