The deadlift to upright row is a compound exercise to improve neuromuscular system efficiency and explosiveness of the hip extensors.
Since the deadlift to upright row activates numerous muscle groups simultaneously we can improve energy transfer via the neuromuscular system, body control and coordination.
At the same time, the deadlift to upright row teaches you to deadlift an object off the ground while transitioning into an upright row.
Thereby preparing you for Olympic lifts, such as the power clean, to become a powerful athlete.
How? Learn more about the purpose of athletic conditioning.
Therefore we recommend you use the deadlift to upright row in later training phases, where the emphasis is on improving the nervous system and maximizing power output to optimize your athletic capabilities and effectiveness on the court.
If you want to become proficient in Olympic weightlifting, use the integrated periodization model for programming.
Learn how to calculate appropriate training phase intensities download chapter 6 - Strength & Conditioning: Resistance Training for Athletes.
How to Progress
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and rapid hip flexion.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Deadlift to Upright Row Description
- Position barbell hip level on the rack; add resistance (plates) and attach safety clips
- Use a pronated grip (palms facing down) and place hands shoulder-width apart on the bar
- Lift barbell off the rack; take a few steps back and position barbell on the floor
- Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
- Assume deadlift starting position; flex the transverse abdominis (abs) before moving the barbell; maintain neutral spine and head position; look forward
- 1st Pulling Phase: Extend hips and knees in controlled fashion; keep neutral spine position (push chest out and scapulae [shoulder blades] together); maintain neutral head position (look forward)
- 2nd Pulling Phase: In athletic stance, adduct scapulae (push shoulder blades together) first, then abduct shoulders to 90˚ and pull barbell upwards to xiphoid process of sternum (~ nipple level); barbell remains close to the body; elbows are flexed and on shoulder level; maintain neutral pelvis and spine position; look forward
- Slowly adduct shoulder and extend elbows thereby returning barbell to starting position
Deadlift to Upright Row Targeted Musculature
- Gluteus Maximus
- Hamstrings
- Quadriceps
- Rhomboids
- Trapezius
- Deltoid
Training Zone
Following we provide you with some exercises you can use to optimize your training. Learn more about the purpose of weightlifting for tennis players.
Before you use the deadlift to upright row you should have been doing the:
during the preparation- and hypertrophy training phases to become proficient with the exercise and improve strength.
This allows you to progress into more explosive exercises and become a powerful tennis player.
Next we provide you with some more workouts and training tips you may be interested in to optimize your training:
