Page 115 - Muscle & Fitness (December 2019)
P. 115
GOAL: Learn how to engage your wheels for your deadlift. They Drop your hips, with your back
deadlift muscles and transfer allow you to feel the muscles straight, and pull the bar as you
energy from muscle to muscle. that need to work in unison would for a deadlift. Once it’s at
WHY DO IT: The hamstring and when. your knees, pull the bar, leading
curls prime your hammies so WHEN TO DO IT: Early in your with your elbows, and row it to
that they’re engaged, and the workout. your stomach.
deficit Pendlay rows put you DO IT: Using a leg curl machine, SETS X REPS: 3–5 sets of 10
in a deadlift position, so you’re either lying or seated, curl the reps each.
forced to prep your muscles the pad to your butt. After you per- EXPERT: Andy Triana is a
PAV E L Y T H JA L L big pull—lats locked down and rows. Stand on a raised mat or the owner of the Performance
competitive strongman and
form 10 reps, begin your Pendlay
same way you would before a
Vibe, a coaching community for
a 45-pound bumper plate with
belly flexed. Simply put: This
strength athletes.
superset is like a pair of training
a bar resting against your shins.
D E C E M B E R 2 0 1 9 / / M U S C L E & F I T N E S S 1 1 3
