22 Jun Andrew Serrano – Cleaning Up The Deadlift and Hip Stability
9 days out. This was the final deadlift session of the prep. The fatigue is there and these weights felt heavy. Paul assured me this is par for the course. I’ve got two squat sessions and one bench session left, the work is mostly done. I mentioned in a previous log that this prep has redefined what I consider hard work and now looking back I doubt I ever really accumulated enough fatigue to truly peak in previous meets.
Other than the weight feeling heavy and slow, I’m really pleased with the way these looked. I focused on pulling the bar in which was Paul’s main correction from the previous session. I also switched from a 13mm Inzer Forever Belt to a 10mm Inzer belt and this made a HUGE difference on my set up, it was way more comfortable and I was able to get a better brace. You can pick one up here.
The big anatomical revelation for me during this prep was the relationship between the obliques and the glute medius due to some of the issues I ran into. The obliques essentially bolster the pelvis so that the hip muscles can do their job properly, and mine were super weak especially on the left side which is where all my hip and knee problems were. The glute medius stabilizes the hip and helps control the knee so that the bigger muscles can produce movement without damaging inert structures like a labrum, this is what is known as active stability.
I always did monster walks, clam shells, an other traditional glute med work so I was surprised my balance was so bad. This is because these drills only ‘anatomically’ load the muscle meaning it mechanically loads the muscle so there is a contraction, but it doesn’t train the muscles actual function which simply put is balance. Enter the hip airplane. I always knew about these but I didn’t fully ‘get it’ until now. The first video in the series is how I like to do them. You’ll see a lot of people run through these fast but what you want to challenge is the stability component so I do them super slow with a pause on either end and you also want to be able to stop at any point during range of motion. These with a ton of extra oblique and bracing work has really moved things along. I really don’t think I would be seeing the same numbers if I hadn’t figured this out.
- Deadlift 5 singles at 80% (500, sets 1,3,5 shown)
- Lat Pull 4×10
- GHR 3×11
- Face Pulls 4×25
- 1Arm Farmers Carry 250ft/side
- Breathing Bracing Work 5 min
- McGill Big 3
- 45 Degree Oblique Hold 1×10/side
- Hip Airplane 10/side as described above
- Straight Arm Pulldowns 15
- Hamstring Curls Seated 20