I'm Steve — MiniWorkoutDad!
Phase 5: The Functional Strength Power Lift
I called this phase the “Romanian to Rear Overhead” because it starts with a Romanian style deadlift that develops the strength of the “posterior chain muscles” used when lifting off the floor.
Phase 5 builds functional lifting capability
Imagine launching a grandchild on to your shoulders – that’s the lifting power that Phase 5 will help you develop.
Phase 5 builds from the legs and glutes, but the real challenge is powering the weight overhead using your arms, chest and shoulders.
Legs, glutes and core
It’s all on the glutes to hinge you upright and the quads (thighs) and calves to push your body upwards. Your core and lower back play supporting roles in keeping your torso rigid during the lift.
Biceps, triceps, pecs and delts
The lifting effort transfers to the upper body: first your biceps, then your shoulders and pecs and finally requiring your triceps to straighten your arms overhead.
Watch the video to ensure you’re nailing Phase 5
I absolutely love this big lift out of the Pendlay isometric in Phase 4. For me, turning on the power to launch that big weight skyward in one fluid motion is validation I’m getting stronger, not weaker with age!
Remember, every part of the workout cycle – even the transitions in-between holds – are part of the workout. Perform them in a controlled manner, utlising the correct form, to get maximum benefit and minimise risk of injury.
Steve — MiniWorkoutDad
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