How to: Dimmel Deads

Dimmel Deads are a great assistance tool for anyone's deadlift. But they're often done improperly. The three keys to them:

1. Range of motion - go to JUST BELOW THE KNEE. Above the knee is too short - doesn't engage the proper muscles groups. Drifting toward the floor means you're not in control of the bar...

2. Control - You should be PUSHING THE BAR to the floor, stopping abruptly below the knee, and returning to lock out. All done with...

3. Speed- AS FAST AS YOU CAN. These are to be done like a ballistic dynamic effort movement. Speed on the eccentric. Immediate reversal to the concentric.

Good luck with the glute pump.

Can be done with a barbell, kettlebells, or dumbbells. 

I like to program 2-4 sets of 15-20 reps.

Start very light, and only add weight as you can keep bar speed up. 

 

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