personal training st. john's

Because I’m a powerlifter, it will come as no surprise that I’m a big fan of the deadlift, I even have my own personalised Deadlift bar. When it comes to hitting your entire posterior chain in one fell swoop, from your calves all the way to your upper back, the deadlift reigns supreme.

But what if I told you that you could build a strong posterior chain that will keep your deadlift strong with lifts that don’t require you to pull a heavy barbell off the floor?

To be clear, I’m not tossing the baby out with the bathwater: to get a strong deadlift you’re going to have to deadlift, and deadlift regularly.

But there are additional exercises that train the muscles of your posterior chain that don’t require you to place shear forces the spine.

I’m a big fan of adding in smaller movements because it introduces variety in your training while still hitting the muscles recruited in the competition lift, and more muscle mass helps move more weight. Building rear-wheel strength without loading the spine is a great way to do that without irritating your lower back.

Below are three of my favorite exercises to perform after you’ve completed your last deadlift set. And even if you’re not a powerlifter looking to score big on the platform, you can continue to improve strength in your posterior chain by adding these lifts into your exercise routine.

Barbell Glute Bridges

The glutes and hamstrings are major players in the deadlift and I love barbell glute bridges for building muscle in that area. You have the opportunity to target the hamstrings and glutes fairly exclusively, and because you’re lying down and pushing up on the barbell instead of pulling on it, you can work up to some serious weight.

The key to getting the most out of the barbell glute bridge is to turn your focus exclusively on your glutes. When you get into position, imagine you have a bowl of water sitting on your pelvis. Squeeze your glutes to lift your hips and tip the water into your belly button. Only raise your hips as high as your glutes fully contract —any higher and you’re getting into low-back territory and we don’t want that: for this we want to make it all about the butt.

Bodyweight Pull-Up

The deadlift is a heavy hitter for the lats. They play a key roll in stabilizing the spine and they also help keep the barbell pulled in close to the legs once it leaves the floor. Use pull-ups to target the lats from another angle, no barbell required.

Pull-ups can seem intimidating, but they don’t have to be. You can introduce assistance with bands or with our favorite variation at Movement Minneapolis, the Box-Assisted Pull-Up.

Here’s how to do them:

  • Place a box under a pull-up bar. Make sure it’s tall enough so that your chin clears the bar when you’re standing on it underneath the bar.
  • Stand on the box with your hands in an overhand grip on the bar, keeping one foot on the box and one foot off the side.
  • Slowly lower yourself down until your arms are fully extended and then use as much support as you need from the foot that is on the box to bring your chin back above the bar.

Suspension Trainer Face Pull

Face pulls target the muscles of the upper back, namely the rear delts, rhomboids, and external rotators. Strengthening these muscles will help with the lockout portion of the deadlift and beyond that, it’s a lift no client of mine escapes because it directly counteracts the poor posture many of us find ourselves acquire from being at a desk all day.

Hot tip: Don’t lead the movement with your chin. (In other words, no chicken-pecking.) Brace your abs, squeeze your glutes, and keep your chin tucked.

UP_JVB_Author_400About JVB

Jennifer Vogelgesang Blake’s leggings might be pink but her weights aren’t. A personal trainer at The Movement Minneapolis she is a powerlifting coach and competitor with a passion for helping her clients discover and grow their strength, inside and out. She’s here to spread the good word that strong is empowering and because of that, really, really fun.

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I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

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