Unlocking Strength and Muscle with ATG Deadlifts
In this video, we will look the ATG Deadlift, a powerful tool in the ATG system for increasing strength and muscle mass. Let us look at the various levels of this deadlift and how it can be a game changer in your workout.
The Foundation: Standard Deadlift
The journey begins with a standard deadlift. Consider a clean grip, shoulder-width apart, feet strong, core braced, and lats engaged. This fundamental form ensures stability. Ben Patrick emphasises the importance of not just dropping weights while training. While powerlifters may drop weights for maximum loads, controlled eccentric movements during training increase posterior chain strength and muscle mass.
Progressing to Full Range of Motion
The ATG deadlift is distinguished by its pursuit of full range of motion, which aligns with the ATG system’s squat and split squat principles. The grip widens to deepen the movement, changing the dynamics. The athlete maintains a stable back, engaged lats, and rapid movement. This progression increases muscle engagement and time under tension, which is critical for muscle development.
Elevating the Challenge: Podium Deadlifts
Ben adds the podium to the challenge. Standing on a podium with a firm grip expands the range of motion. This variation is a stepping stone to the ultimate ATG deadlift. As the platform rises, so does the depth of the deadlift, putting more strain on the muscles while maintaining proper form.
The Apex: Snatch-Grip Podium Deadlift
The ATG deadlift’s pinnacle is the snatch-grip podium deadlift. The athlete stands on a podium with an ultra-wide grip. The depth attained is similar to a full squat position, ensuring the greatest range of motion. The emphasis is on maintaining a consistent hip angle throughout the lift, emphasising strength and control. This difficult variation maximises muscle engagement and is the ATG deadlift’s pinnacle.
Strategic Use of Straps
The use of straps is an important addition to the discussion. Ben suggests them for multi-rep training. Athletes can focus on strength and hypertrophy by reducing the grip’s role as a limiting factor. However, Ben makes an exception: if grip strength is important in a sport like jiu-jitsu, avoiding straps may be beneficial. The strategic use of straps is consistent with the goal of optimising muscle work during deadlifts.
Levels Before Standard Deadlifts
Ben introduces levels that cater to various fitness levels and flexibilities before diving into the standard clean grip deadlift. The podium deadlift, in which the weight is elevated, shortens the range and helps those with flexibility issues. It progresses gradually, beginning with varying podium heights and ending with a flat surface. Ben emphasises that anyone can do it, but it is critical to use a weight that allows for control while focusing on perfect form and perfect reps.
Closing Thoughts on Perfect Reps and Form
Finally, Ben Patrick encourages viewers to strive for perfect reps and form. The ATG deadlift, with its various progressions, emerges as a versatile and effective tool for building strength and muscle mass. The emphasis on full range of motion, grip strategy, and scalability make this deadlift a valuable addition to any training routine. Whether you are a seasoned athlete or just getting started, the ATG deadlift provides a path to optimal strength and muscle development.
This video provides a comprehensive guide to the ATG deadlift, breaking down its variations and explaining the significance of each. Whether you’re aiming for maximal strength or muscle hypertrophy, the ATG deadlift, as presented by Ben Patrick, offers a systematic and effective approach.
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