OtherWeightlifting
Rogue Deadlift Rampage
6-3-3-6-3-3
Weightlifting
Solo
Workout Details
Other
For Load
Deadlift
6-3-3-6-3-3
6-3-3-6-3-3
Coaching Tips
Strategy
- 1Focus on maintaining a strong core throughout all repetitions.
- 2Use small jumps in weight for the ladder structure to avoid fatigue affecting form.
- 3Consider using a hook grip or mixed grip for better control on heavier lifts.
- 4Take 1-2 deep breaths at the bottom of each rep to build tension and stability before lifting.
Safety Considerations
Technical Focus
Ensure back stays straight and hips are not prematurely raised during the lift.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Row at a moderate pace to elevate heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Open up the hip flexors.)
- 30 sec each side Hamstring Stretch(Target hamstrings for flexibility.)
- 10 each side Thoracic Spine Rotation(Promote mobility in the upper back.)
Activation:
3 rounds- 10 Deadlift (Empty Bar)(Focus on form and technique.)
- 10 Glute Bridges(Activate glutes.)
- 30 sec Plank Holds(Engage the core.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
deadlift
Weight reduction.
Weight: 200/140 lbs (90/63 kg)
Scaled
Reduce weight by approximately 40%.
- 1
deadlift
Weight reduction.
Weight: 140/100 lbs (63/45 kg)