A new British deadlift record was set last weekend
Competing in the British Powerlifting Championships, Chris Jenkins deadlifted 315 kilograms (kg). This was a new deadlift record for athletes in the 83 kg and under category.
Powerlifting tests the following main lifts, known as the ‘big three’:
- Bench press
- Squat
- Deadlift
But what often goes unnoticed is a powerlifter’s assistance work – the other, lesser-known gym exercises they use to boost performance on the bench press, squat and deadlift.
Related: these are the best alternatives to the bench press, squat and deadlift
Speaking on Instagram, Welshman Jenkins explained the methods behind his training in the run-up to the finals.
https://www.instagram.com/p/BxfwAgnFzz5YEGV7E13fzRhjfQi6Dh-if-Flgo0/
One lift in particular featured prominently in Jenkins’ training plan – and helped bring his deadlift up to a British-record best.
It’s an exercise more familiar with booty-building gym workouts, and not one you’d typically associate with spit-and-sawdust weightlifting.
The exercise in question is the glute kickback.
It can be performed on a cable pulley, using a specific machine or with resistance bands as above.
Speaking about this exercise, Jenkins said: “I did a lot of direct glute training which helped a lot with my deadlift. I did a lot of cable kickbacks, individual leg, and hyperextensions bending at the hip.
“I didn’t do a lot of glute bridges with this training cycle, but I do think they’re good.”
How to perform the glute kickback
- Attach an ankle cuff and hook it up to a low cable pulley
- Stand facing towards the machine, about an arm’s length away
- Hold on to the top part of the machine if it helps you remain stable
- Keeping your lifting leg straight, bring your foot back as far as you can
- Squeeze your glutes when you feel the contraction, and then lower to the beginning
- Perform 8-12 reps, then switch sides
Looking to get better at the deadlift in general? These are three key tips from another top British powerlifter.
Read more from JOE:
- These are the most common excuses people have for avoiding the gym
- How The Mountain trained for Game of Thrones’ CleganeBowl
- How to train during Ramadan: essential workout and diet tips
- 19th century book proves the key to weight loss has never changed
- To lose weight fast, put this 10-step plan into action
