Clubbell Deadlift

CoreLow BackLumbar Stability
Written By David Song

CLUBBELL DEADLIFT

This is a modification of the CONVENTIONAL DEADLIFT that is used to train anti-rotation stability. Start with your feet roughly hip distance apart and hands gripping the handle of the clubbell horizontally. Hinge at the hips and bend the knees to maintain a neutral spine. Stand over the weight so that it is directly below and in line with your armpit. Keep the core braced and latissimus dorsi engaged to increase lumbar stability during the movement. Lift the weight up by driving the feet into the ground and extending the hips and knees. Keep the clubbell as close to the body as possible during the entire lift. It is important to stand tall at the top of the movement instead of hyperextending the low back. Lower the weight by reversing the motion but do not rest the weight on the ground. Instead stop lowering the weight after passing the knees and raise the weight up again to complete a repetition.

Muscles Involved:

  • Posterior Chain

    • Erector Spinae

    • Hamstrings

  • Functional Back Line

    • Gluteus Maximus

    • Latissimus Dorsi

  • Core

    • Transversus Abdominis

    • External Oblique

    • Internal Oblique

Related Conditions:

  • Strength Training

  • Chronic Low Back Pain

  • Functional Scoliosis

  • Lower Kinetic Pain Syndrome

  • Sacroiliac Joint Syndrome

  • Thoracolumbar Syndrome

  • Proximal Hamstring Tendinitis

Exercise Equipment:

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