whats the best dealifting style for mma

[huzi]

what the best deadlifting style for mma fighters

[Smiler]

Hmmm...

Deadlifts need to be carried out with strict form...

This makes it difficult for variations...

Classic powerlifting deadlift is great for raw strength, however, variations can include:

Dumbell deadlifts, especially one handed. You can do these standard squat, split squat, static lunge deadlifts...

Vary your hand and feet positions, wide to shallow, for completeness...

Imbalance the bar - more weight on one end rather than the other...or off-centre grips on bars...

Or not with classic weights at all...try punch bags, sand bags, logs, rocks, beer barrels....

Just some ideas...

To summarise, raw strength is possibly easiest to develop using the classic deadlift, as this is the easiest one to get the form right therefore less risk of injury...but the imbalances in the body and core utilisation of the others is of better benefit for MMA...

Smiler

[stapesmk1]

Ever tried a reverse T Bar Row Gary?

Not done them since I played Rugby League, suppose I forgot about them with so much other stuff to take on board when training for MMA.

In terms of specificity for MMA, I don't think you can beat heavy tyre flips. Similar action to a deadlift, with the final portion of the ROM pushing explosively away from the body. Great for explosive power, raw strength or strength endurance; depending on size and weight of tyre and mode of training.

We used to do reverse T Bar Rows on a fixed T Bar Row machine or Ronnie Coleman style with one end of a barbell fixed into a corner at one end. Rather than stand with the length of the bar running between your legs and pulling the bar in to you, we stood at the other end and at the top of the movement moved the bar away from us.

Was great and the last portion of the movement really hammered grip strength. I'll never forget doing them then heaving on the scrum sled at Carnegie.

Good times.

Stapes

[Smiler]

Lol, funny you should say that - tried them for the first time last week after being shown them by Mas at APTC!

I know what you mean about the grips!!!

Smiler

[Maccavelli]

Everthing mentioned is bad ass!

Another idea is to mess with some thick bar deadlifts, Grip is one of the biggest factors in fighting paticularly from a grappling perspective. The thick bar deadlift works holding grip (there a few different categories of grip strength) and a 21/2 inch diameter roughly correllates to the dimensions of the wrist.

[Maccavelli]

Oh and you can buy special grip things to increase the diameter of your olympic bar Tylergrip.com

Or tape some towels on as a cheaper option.

[TTDKing]

Ever tried a reverse T Bar Row Gary?

Not done them since I played Rugby League, suppose I forgot about them with so much other stuff to take on board when training for MMA.

In terms of specificity for MMA, I don't think you can beat heavy tyre flips. Similar action to a deadlift, with the final portion of the ROM pushing explosively away from the body. Great for explosive power, raw strength or strength endurance; depending on size and weight of tyre and mode of training.

We used to do reverse T Bar Rows on a fixed T Bar Row machine or Ronnie Coleman style with one end of a barbell fixed into a corner at one end. Rather than stand with the length of the bar running between your legs and pulling the bar in to you, we stood at the other end and at the top of the movement moved the bar away from us.

Was great and the last portion of the movement really hammered grip strength. I'll never forget doing them then heaving on the scrum sled at Carnegie.

Good times.

Stapes

Can't seem to picture what you mean by this reverse t bar row. So, instead of u being in the corner with the bar between your legs, are you facing the corner with the weights just in front of you? Whats the movement from there?

[stapesmk1]

Can't seem to picture what you mean by this reverse t bar row. So, instead of u being in the corner with the bar between your legs, are you facing the corner with the weights just in front of you? Whats the movement from there?

Yeah, so instead of standing over the long bar shaft pulling the weight up and into you in an arc- a regular T-bar row; stand at the end your lifting, with the long bar shaft stretching out away from you and the weight at your feet. Instead of an arc into you its an arc up and away from you.

Stapes

[taffdragon]

Yeah, so instead of standing over the long bar shaft pulling the weight up and into you in an arc- a regular T-bar row; stand at the end your lifting, with the long bar shaft stretching out away from you and the weight at your feet. Instead of an arc into you its an arc up and away from you.

Stapes

so would it be something like a clean and press away from your body then? i like theound of these, try these later on.

[stapesmk1]

so would it be something like a clean and press away from your body then? i like theound of these, try these later on.

Spot on.

Stapes

[taffdragon]

tried these last night. couldnt get the movement faceing the weights, found it very difficult, but done a simular movement standing to the side of the weight plates doing something like a reverse woodchop kinda exercise.lifting and pressing to arms length holding the end of the bar where the weights go.

[Leigh]

good option for a thick bar is to "borrow" a scaffolding pole. i think the one ian and i borrowed is still at quannum

[stapesmk1]

good option for a thick bar is to "borrow" a scaffolding pole. i think the one ian and i borrowed is still at quannum

Theres a lot of borrowed stuff up there Leigh. Best benches in Saddleworth amongst them.

Stapes

[stapesmk1]

tried these last night. couldnt get the movement faceing the weights, found it very difficult, but done a simular movement standing to the side of the weight plates doing something like a reverse woodchop kinda exercise.lifting and pressing to arms length holding the end of the bar where the weights go.

Try it with less weight til you get the movement right

Stapes

[simmy]

Why not stick with fight functional movememnt and lift heavier partners over and over whilst they lay over shoulder alternating shoulders..??

[stapesmk1]

Why not stick with fight functional movememnt and lift heavier partners over and over whilst they lay over shoulder alternating shoulders..??

Shoot drills are very useful and specific. Gym work isolates certain components of athletic performance so they can then be applied in specific drills.

IE. Heavy Tyre flip drills in a program over 6 weeks; then applied to shoot drills and sparring. Notice the improvement in athletic perfromance and power output.

Stapes

[simmy]

Shoot drills are very useful and specific. Gym work isolates certain components of athletic performance so they can then be applied in specific drills.

IE. Heavy Tyre flip drills in a program over 6 weeks; then applied to shoot drills and sparring. Notice the improvement in athletic perfromance and power output.

Stapes


Thanks for clarifying that mate..no wonder i get twingy back..i only drill..:rolleyes:

[taffdragon]

Why not stick with fight functional movememnt and lift heavier partners over and over whilst they lay over shoulder alternating shoulders..??

that would be a problem for me as im a shade under 22stone. :o

[simmy]

that would be a problem for me as im a shade under 22stone. :o

I'm 20 stone and get my brother to wear weighted vest of 50lbs so i am drilling my weight...some weighted vests hold 100lbs mate..find heaviest partner you can and get them to wear one..works wonders..;)

[taffdragon]

I'm 20 stone and get my brother to wear weighted vest of 50lbs so i am drilling my weight...some weighted vests hold 100lbs mate..find heaviest partner you can and get them to wear one..works wonders..;)

never thought of something like that, sounds good. could you give me some more info on how you do it please?

[simmy]

Yes mate no probs...Ok best to look online at boxing equipment (google) and find weighted vests...Reebok do a 100lb capacity vest..If you have no luck online, check with any high street sports shop..they should be abole to order one for you but be wary of quality they get for you...Last resort is ask in a boxing gym if you have any near you...I got mine from old boxing coach in town...Just make sure the vests come with the weights that slide into the weight pockets..
Then you just need a training partner of a weight you can just about lift..adding the vest with extremely small weight and ading more when you feel strong with each drill....Be sensible with the weight as your body must adjust gradually...
Do whatever drills you wish to do and just keep partner wearing vest at all times unless sparring (standup) obviously...great for double legs, waist pick ups and lifts from floor etc...Great for running too...Be careful tho...

[taffdragon]

thanks for that mate. i think if i had to pay for all the help and advice ive had off forum members here, probably a couple of dozen people, it would have cost me a fortune by now. :D

[Smiler]

Hi,

Be very, very careful with the use of weighted vests...you need to adjust your technique on just about everything to use them in a safe manner.

For example, I walked with mine 3xper week for 6 weeks first, then started to put small sections of light running in with it.

I now go out 1xweek wearing the vest on a 5mile x-country hill run (including Flagstaff between Aldershot and Church Crookham for you army guys).

But I also got my army friends to teach me how to run with the vest...soft knees, soft hips, hands low for example...

Failure to adjust your technique can lead to injuries very quickly...

Smiler

[simmy]

^^^extremely good advice from a man who knows!

[Sports-Select.co.uk]

Hi,

Be very, very careful with the use of weighted vests...you need to adjust your technique on just about everything to use them in a safe manner.

For example, I walked with mine 3xper week for 6 weeks first, then started to put small sections of light running in with it.

I now go out 1xweek wearing the vest on a 5mile x-country hill run (including Flagstaff between Aldershot and Church Crookham for you army guys).

But I also got my army friends to teach me how to run with the vest...soft knees, soft hips, hands low for example...

Failure to adjust your technique can lead to injuries very quickly...

Smiler


I don't mean to cause offense here, but this has triggered a though. Often on the news you see soldiers in battle gear inc. kevlar etc. and they always looked they were running a bit funny. I assumed it was a combo of the weight of gear and probably being shattered, but is it actually a running technique?

[Smiler]

Hi,

I think its a combination of the weight and running technique...

The packs are apparently much worse on your body than the weighted vests as they pull back more on the shoulders and the weight hits in on the lower spine. This alteration of posture combined with technique, plus military boots restricting ankle movement plus being knackered too probably = potentially funny running style...

Smiler

[highlander1980]

Hi,

I think its a combination of the weight and running technique...

The packs are apparently much worse on your body than the weighted vests as they pull back more on the shoulders and the weight hits in on the lower spine. This alteration of posture combined with technique, plus military boots restricting ankle movement plus being knackered too probably = potentially funny running style...

Smiler

Yes the weight is also much heavier than you would choose to train with using a weighted vest. When carrying real large weight you some times have to put it on seated then have two people to help you to your feet because it is just too heavy to lift.
Bear in mind soldiers carry by necessity not to elicit a training response and have to carry for much longer distances as well. If you have to alter your running style the vest is too heavy, i would recommend no more than 10% of your body weight when running or jumping as the risk of ligament damage is massive.
Final point when you run you can put about 8-10 times your body weight worth of force through a leg. extra weight from a weighted vest has the same multipliers. Start low and don't be macho when running or jumping the only time you need a lot of weight is for closed chain activities like squats or push ups with a weighted vest.