• olivia park

Two things you must do to ensure you’re training for YOU.⁣

You don’t have to do deadlifts. ⁣ ⁣ Or squats.⁣ ⁣ Or bench press.⁣ ⁣ You don’t have to do specific exercises because that’s what you’re supposed to do.⁣ ⁣ When choosing exercise selection there’s TWO things to consider:⁣ ⁣

1. Look at the movement pattern and how that fits into your week of training as a whole⁣

2. What is optimal for you within that movement pattern.⁣ ⁣ The longer I’ve trained myself and trained other people the more I’ve made room for things to look different. A hip extension is a hip extension, a horizontal press is a horizontal press. ⁣ ⁣ Are you a powerlifter? Nope. Then stop thinking like you have to train like one. ⁣ ⁣ A deadlift trains the hip hinge movement pattern. But if a conventional deadlift with a barbell feels like pants to you (hi, me too) you can do:⁣ ⁣ ⚡️Trap bar deadlift⁣ ⚡️Sumo deadlift⁣ ⚡️Romanian deadlift⁣ ⚡️Kettlebell variations⁣ ⚡️Dumbbell variations⁣ ⚡️Cable variations⁣ ⚡️Single leg⁣ ⚡️Machine support⁣ ⁣ The exercise you chose can oscillate between many different ranges of motion and manipulated with tempo, volume, load to move you towards what you WANT.⁣ ⁣ But you have to know what you want first, then reverse engineer.⁣ ⁣ If pulling strength from the ground is a goal, then yes a deadlift from the ground may be for you—but what variation suits you?⁣ ⁣

Long limbs? Maybe sumo is your jam.⁣

Too much back? Maybe trap bar is your BFF.⁣ ⁣ If feeling good, looking good is important to you then you may not even have to pull from the ground. ⁣ If hypertrophy is important, it may be that you stick with an Romanian deadlift.⁣ ⁣ But as always you can ebb and flow between priorities because: your body, your training.⁣ ⁣ Inside the Bold Collective you are given options for your main strength lifts. It’s a program that shifts with you as your life, your body, your priorities shift. If you’re sick of getting stuck in the ‘have to’s’, hola! Head to link in my bio to learn more about TBC and how it moves with you while having all your bases covered.