For TimeMetconWeightliftingBenchmark
Ranch Deadlift Ladder
Weightlifting
Solo
Workout Details
For Time
For Time:
Deadlift
Men:
425, 435, 445, 455, 465, 475, 485, 495, 505, 515, 525, 535, 545, 555, 565, 575, 585, 595, 605, 615 lbs
Women:
275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 370, 375, 380, 385, 390, 395, 400, 405, 410, 415 lbs
Coaching Tips
Strategy
- 1Start with lighter weight to ensure form is correct before increasing load.
- 2Prioritize a strong setup with feet hip-width and bar positioned over midfoot.
- 3Focus on using your legs to initiate the lift, keeping the kettlebell close to your body.
- 4Stay consistent with rest intervals between lifts to avoid fatigue impacting form.
Safety Considerations
Technical Focus
Maintain a neutral spine throughout the lift.
Recommended Warm-Up
General Warm-Up: 2 Min Easy Rowing
- Rowing - 2 min easy
Mobility: 3 Rounds
- 10 Hip Flexor Stretch
- 10 Hamstring Stretch
- 10 Cat-Cow Stretch
Activation: 2 Rounds
2 rounds- 5 Deadlift (light weight)(Focus on technique.)
- 10 Glute Bridges
- 5 per side Bird Dogs
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlift
Weight: 340/220 lbs (154/100 kg)
Scaled
Reduce weights by approximately 40%.
- 1
deadlift
Weight: 255/165 lbs (116/75 kg)