DEADLIFTS FOR ALL

With Cara Brennan

Deadlifts For All

Saturday May 25: 4pm

Overview: A Comprehensive and Fun Introduction to Learning, Assessing, and Performing the Deadlift for Fitness and Competition.

This workshop will teach novice lifters and beginner powerlifters the essentials of effective form, positional integrity, and how to adapt their deadlift to their specific goals, whether it be functional strength for life, muscular hypertrophy, or to hit a max deadlift in competition. The workshop will discuss individual biomechanics and leverages, how to program the deadlift (including accessory movements and other considerations), and of course, how to do the lift the most weight in a powerful, effective and safe way.

PLEASE NOTE: It is $5 to sign up for this workshop. We will be accepting donations after the class in the case you can donate more. This is not required and we will also be more than happy to refund you the $5 registration if that is above your means. We just need an accurate head count!

Duration of clinic: 3-5 hours

Schedule:

Part 1: INTRO to DEADLIFT

  • Discussion of the lift – its purpose, main muscles and joints in use, competition versus training, carryover to strength and hypertrophy
  • Discussion of stability, rooting through the feet, general positioning and movement principles of the hinge
  • Discussion of abdominal activity in relationship to trunk stability
  • Group Warm Up: Drills to prime the body for the deadlift (deadbugs, hinge drills, squats, etc) 

Part 2: The Set Up

  • 15-20 min Explanation, demo. Static pulls, taking out the slack, “sitting down to stand up,” foot rooting, grip and lat engagement.
  • 20+ min practical for trainees to experiment with creating tension and effective leverages.

 

Part 3: The Lift (Ascent & Descent)

  • 15-20 min Explanation, demo. Standing up, discussion of different cues, and primary movement of hip lockout.
  • 35+ min of group deadlifting, practicing different cues.
  • 10-15 min of focused group on one lifter increasing weight on the bar, volunteer basis.

Part 4: Programming, Wrap Up, Final Questions

  • Discussions of how to train the deadlift based on goals, frequency, and other programming.

PLEASE NOTE: It is $5 to sign up for this workshop. We will be accepting donations after the class in the case you can donate more. This is not required and we will also be more than happy to refund you the $5 registration if that is above your means. We just need an accurate head count!

Cara Brennan

My name is Cara Brennan, and I am a strength coach, personal trainer and competitive strength athlete. I have been working as a personal trainer since 2014, and have trained a wide variety of clients, including double-knee replacement trainees in their sixties, and aspiring powerlifters and strength enthusiasts. I apply a scientific but holistic approach to training; my programming is influenced by coaches like Dr. Pat Davidson, Travis Mash, Liefia Ingalls, and Andrew Triana (my coach), and takes into account movement quality, breath efficacy, individual physical history and goals.

I have competed in strongwoman since 2015; my own fitness journey started a few years earlier when I used rock-climbing and self-taught calisthenics to help me cope with my depression and anxiety. Strength training and competition became an integral and transformative tool of self-empowerment and joy. Strongwoman has been an incredible gift, and introduced me to many friends, coaches and fellow athletes who continue to inform my work (like Ingalls, Linden Reed, Cynthia McCright, and Katie Dundas).

I have competed in 23 competitions, including World’s Strongest Woman 2018, and have personal records that include a 405 lbs deadlift, the NY State stone lifting record in the 165 lbs class (250 lbs atlas stone over bar), as well as a 222 lbs per hand farmer’s carry for thirty feet at  a Reebok Guinness World Record Breakers event (sadly, I did not break the world record, but I did get some new shoes out of it). I have also dabbled in highland games and weightlifting. I love competing, it’s an incredible way to learn and expand your community.

I was self-taught in my first year of lifting, as my learning anxiety was high and I was terrified of asking for help. I love instructing beginners, because I was once a very, very nervous beginner myself. I never felt “like an athlete”, but I was fortunate to find a good coach and good teammates who helped shape my foundation as a lifter and discover that I could be as much of an athlete as I wanted to. I have greatly benefited from others’ perspectives, and I am eager to pass that forward. I have contributed to BarBend.com, one of the largest online resources for strength athletes, you can read some of my pieces here.

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