6 Natural Movement Benchmarks for Beginners: [ Ссылка ]
Movements: Deadlift + Carry
Volume: 5 Deadlifts, followed by a 20m waist carry
Intensity: approx. 1/2 bodyweight sandbag (or equivalent object) for men; approx. 1/3 bodyweight sandbag for women
Complexity: Flat, level, firm surface
Execution: Begin with the Deadlift repetitions until complete, then proceed to Lapping, then proceed to the Carry using an appropriate grip. Finish the waist carry by setting the bag down using Lapping and Deadlift techniques in reverse
Video Notes: I chose a really bulky object, and didn’t walk as far as designated in the benchmark. My grip capacity for that object just wasn’t up to par that day. Even I need to continue to refine the basics!
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