Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows performs a Chained Deadlift with Shrugs.
Keys to Success:
- Center the bar above the balls of your feet.
- The feet position should be slightly more narrow than shoulder-width.
- Grab the bar with a pronated grip so the arms are vertical to the floor.
- Bend the knees until the shins hit the bar.
- Shoulder-blades should be directly over the bar.
- Lift the chest pull your shoulders back & down.
- Keep a neutral spine.
- Pull off the floor and keep the bar close to the body.
- Push hips through until hips and knees are locked.
- Once the top position is reached perform 3 continuous shrugs with a hard contraction.
- Return to the starting position.
- Repeat for desired reps.