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:

Click to buy

 

Related Exercises

Featured
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Staggered Romanian Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
Staggered Romanian Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
Staggered Cross Body Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Staggered Cross Body Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Erector Spinae, QL, Quadratus Lumborum, Latissimus Dorsi, External Oblique, Obliques, Internal Oblique, hamstring, Hamstrings, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Anti-Rotation Exercise, Lumbar Stability, Deadlift
Pulldown Lunge
Latissimus Dorsi, Lats, Gluteus Maximus, Functional Back Line, Quadriceps, Hip Extension, Hip Extensor, Lumbar Rotation, Lumbar rotators, Back Strengthening, Hip Strengthening, Hip, Back, Anti-Rotation Exercise, Shoulder Extension, Shoulder Extensor, Lunge
Pulldown Lunge
Latissimus Dorsi, Lats, Gluteus Maximus, Functional Back Line, Quadriceps, Hip Extension, Hip Extensor, Lumbar Rotation, Lumbar rotators, Back Strengthening, Hip Strengthening, Hip, Back, Anti-Rotation Exercise, Shoulder Extension, Shoulder Extensor, Lunge
Latissimus Dorsi, Lats, Gluteus Maximus, Functional Back Line, Quadriceps, Hip Extension, Hip Extensor, Lumbar Rotation, Lumbar rotators, Back Strengthening, Hip Strengthening, Hip, Back, Anti-Rotation Exercise, Shoulder Extension, Shoulder Extensor, Lunge
Row Lunge
Latissimus Dorsi, Gluteus Maximus, Functional Back Line, Quadriceps, Obliques, Rhomboid, Hip Strengthening, Hip, Back Strengthening, Core Stability, Lumbar Stability, Hip Extension, Hip Extensor, Anti-Rotation Exercise, Lumbar rotators, Shoulder Extension, Shoulder Extensor, Lunge
Row Lunge
Latissimus Dorsi, Gluteus Maximus, Functional Back Line, Quadriceps, Obliques, Rhomboid, Hip Strengthening, Hip, Back Strengthening, Core Stability, Lumbar Stability, Hip Extension, Hip Extensor, Anti-Rotation Exercise, Lumbar rotators, Shoulder Extension, Shoulder Extensor, Lunge
Latissimus Dorsi, Gluteus Maximus, Functional Back Line, Quadriceps, Obliques, Rhomboid, Hip Strengthening, Hip, Back Strengthening, Core Stability, Lumbar Stability, Hip Extension, Hip Extensor, Anti-Rotation Exercise, Lumbar rotators, Shoulder Extension, Shoulder Extensor, Lunge
Pallof Press Woodchop
External Oblique, Internal Oblique, Obliques, Core, Transversus Abdominis, Core Stability, Core Strength, Anti-Rotation Exercise, Lumbar Stability
Pallof Press Woodchop
External Oblique, Internal Oblique, Obliques, Core, Transversus Abdominis, Core Stability, Core Strength, Anti-Rotation Exercise, Lumbar Stability
External Oblique, Internal Oblique, Obliques, Core, Transversus Abdominis, Core Stability, Core Strength, Anti-Rotation Exercise, Lumbar Stability
Advanced Bird Dog
Low Back Strengthening, Low Back, Hip Spine Dissociation, Anti-Rotation Exercise, Lumbar Stability, Core Stability, Core, Core Endurance, External Oblique, Internal Oblique, Obliques, Transversus Abdominis
Advanced Bird Dog
Low Back Strengthening, Low Back, Hip Spine Dissociation, Anti-Rotation Exercise, Lumbar Stability, Core Stability, Core, Core Endurance, External Oblique, Internal Oblique, Obliques, Transversus Abdominis
Low Back Strengthening, Low Back, Hip Spine Dissociation, Anti-Rotation Exercise, Lumbar Stability, Core Stability, Core, Core Endurance, External Oblique, Internal Oblique, Obliques, Transversus Abdominis
Bear Crawl Twist
Core, Core Stability, Core Strength, Hip Spine Dissociation, Anti-Rotation Exercise, External Oblique, Internal Oblique, Obliques
Bear Crawl Twist
Core, Core Stability, Core Strength, Hip Spine Dissociation, Anti-Rotation Exercise, External Oblique, Internal Oblique, Obliques
Core, Core Stability, Core Strength, Hip Spine Dissociation, Anti-Rotation Exercise, External Oblique, Internal Oblique, Obliques
Swiss Ball Pallof Squat
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
Swiss Ball Pallof Squat
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
Swiss Ball Pallof Press
Core, Core Stability, Core Endurance, Anti-Rotation Exercise, QL, Quadratus Lumborum, Multifidus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis
Swiss Ball Pallof Press
Core, Core Stability, Core Endurance, Anti-Rotation Exercise, QL, Quadratus Lumborum, Multifidus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis
Core, Core Stability, Core Endurance, Anti-Rotation Exercise, QL, Quadratus Lumborum, Multifidus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis
David Song
Previous

Clubbell Barbarian Squat
Next

Dowel Shoulder Pull