My new favorite lift

[Matt Thornton]

The snatch grip deadlift from a 4-inch platform.

If you think about it, the sumo deadlift, IMO the easiest way to DL, shortens the range of motion. You have a wide foot stance, narrow grip, and you take your shoes off (not specific to the sumo, but a lot of guys do it), all to be really low in relation to the bar.

The snatch grip from a 4 inch platform is basically the exact opposite. It's gotta be the hardest way to deadlift. You're dropped down into basically an ATG squat, and the resistance starts from rock bottom. I currently haven't even pulled 225 in this lift yet.

 

[bacon]

Charles Poliquin says it's his go to for putting mass on an athlete in short order.

There's an article about it on T-nation.

PS: I like it too.

 

[Barut]

Matt, do you pronounce the first 'n' in your last name?

 

[Andy Rickert]

me thinks I must try them

 

[Matt Thornton]

As a little side note, I'm working on building up my strength and packing on some functional mass. I'm tired of being a twerp; I've been honing my technique for 3 years now and it's time I man up and stay consistent in the weight room.

I chose the snatch grip DL from a platform because it's been known to pack on functional mass freaky fast. Here's the lifts I'm basing my program on:

-Hang/muscle clean
-Push press
-Oly front squat
-Pull Ups
-Snatch grip deadlifts from 4 inch platform
-Lunges/Step Ups/Single leg strength work

I'm leaning towards the front squat and snatch grip DL because I'm working harder on improving my lower body mobility. Like most American adults (I'm 19), I can't comfortably drop down into a full, knees-in-armpits "asian squat." I want to stray away a little bit from using a range of motion that only goes to parallel and work a little more on deep squatting motions like the Oly front squat (I find that way easier to get down low than a back squat)

Thinking of starting a strength log... I'm really serious this time about getting bigger and stronger. Sorry if this was a useless post, I just drank my last Spike shooter and felt the sudden strong urge to post my goals and progress. Thanks for reading guys!

 

[Matt Thornton]

Matt, do you pronounce the first 'n' in your last name?

Technically, yeah, but when you say it fast, you can barely hear the "n."

I get "Thorton" all the time. I'm used to it haha.

 

[Barut]

Start a log here in the log section. We'll offer help and make fun of you. It's the best of both worlds.

 

[bad_coupon]

Like most American adults (I'm 19), I can't comfortably drop down into a full, knees-in-armpits "asian squat."

Interesting. Never knew anyone on the mats who couldn't, let alone a fighter. How's that treating you?

 

[Old Man]

I'm 19

I thought you were Matt Thornton the president of Straight Blast Gym, but I guess not.

 

[RedNeckJiuJitsu]

I've been thinkin' about doin' some of these, too... Maybe before I do zerchers...

 

[SinCollector]

I love 'em. If you don't have a platform you can also increase your ROM by just using weights<25 lbs. Or you can use the platform AND the smaller weights. I was doing this for a while last year. Basically, it was like picking the bar up from flat on the floor.

And definitely start a log.

 

[Matt Thornton]

Interesting. Never knew anyone on the mats who couldn't, let alone a fighter. How's that treating you?

I completely have the hip and knee mobility. When I'm doing a front squat, or I have the weight in front of me (like a snatch grip DL), I have no problem getting down that far.

I think I must just lack the ankle mobility. If I'm just going for a bodyweight ATG squat, with a narrower stance (knees in armpits), I seem to always fall ass backwards. If I manage to stay up, I have to curve my spine a lot, and usually widen out my stance.

Anyways, I think that must mean I lack the ankle mobility. I'm practicing some ankle mobility drills while using a full ROM in my lifts to straighten that out. In the mean time, at least it's not a hip or knee mobility problem; then I'd probably be getting injured a lot.

 

[Matt Thornton]

I thought you were Matt Thornton the president of Straight Blast Gym, but I guess not.

Yeahh I get that a lot.

What makes it more confusing is, I don't train under SBGi, but I LOVE their material.

Me: "I learned this on this DVD I've been watching."
Partner: "Oh, by who?"
Me: "Matt Thornton..." <--- insert awkward explanation that I'm not talking about myself

 

[RedNeckJiuJitsu]

^^^ Lol. Never had quite that problem, but I found out there's a lot of John Lambert's on facebook...

And I know what ya mean about literally goin' ATG on the asian squat. if i'm doin' BW squats, I tend to lean forward a bit more than I should and come outa the hole pretty quick to avoid that. What're you doin' to help your ankle mobility?

 

[andrewbc]

im looking to build some functional mass too, is this a good lift for a beginner? or should i just stick to my regular DL's?

 

[kaboom187]

Do you still get these same benefits if you don't do it off a platform?

 

[Matt Thornton]

What're you doin' to help your ankle mobility?

Few different things:

-Standing in front of a wall like you're going to do a calf stretch, then keep your heel planted in the ground while moving your knee forward (again, like a calf stretch). It's a mobility drill, though, so you don't hold it statically. You just keep pushing over and over again, trying to push your ankle's ROM further.

-Bodyweight ATG squats, grab the toes and tuck the knees in the armpits. Mobility drill, so it's just done for repetition.

-Calf stretches (can't hurt)

 

[Lorenz]

And I know what ya mean about literally goin' ATG on the asian squat. if i'm doin' BW squats, I tend to lean forward a bit more than I should and come outa the hole pretty quick to avoid that. What're you doin' to help your ankle mobility?

Hmm, this has been my problem aswell, but I figured it was just because I was new to squatting, and had knee injuries in the past. Interesting to see its not just me!

 

[Monger]

Matt,

A lot of times, tight hamstrings can also be the reason for hip tuck at the bottom of a squat. The hamstrings will lengthen has the hips get pushed back and the back stays in extension. Once the hamstrings reach their end point, the hips tuck and the lumbar area goes into flexion (rounds). Ankle mobility could also be a culprit, but more than not I think it's usually the hams. With all that said, most people can't do true ATG squats without some lumbar rounding.

 

[PaiMei**]

Do you still get these same benefits if you don't do it off a platform?

of course not, you wouldn't have the same range of motion obviously.

they are a great exercise. actually, i probably would say it's the single best exercise there is. i have been doing these for a while.