The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [138]
Cross-body one-arm single-leg deadlift (1SDL)
I’ve put the exercises in the order that you should learn them, as greater coordination is required as you move down the list. There is no shame in sticking with just the C&L for two to four weeks if the other three prove awkward to incorporate at the beginning.
I’ll first summarize the exact schedule I used to find and fix my imbalances in “The Critical Four Schedule” below. This provides the big picture before we dive into details, and it should serve as an easy-to-find reference later. Then I’ll describe the exercises, using primarily Gray’s words.
The exercises are not complicated, but using text instead of video can make it seem so. Use the videos listed in “Tools and Tricks” to become familiar with the Critical Four, and return to the below summary if overwhelmed.
The Critical Four Schedule: Finding and Fixing
Here is a potential schedule for putting it all together.
WEEK 1: TUESDAY, 30–45 MINUTES
COORDINATION
This is not a workout. This session is about practicing the movements, just like a dance or karate form. For this purpose, light weights are used, even for movements that use heavier loading in training (like the deadlift).
Developing a base level of coordination with these patterns will ensure that you do not base an entire training program on massive imbalances that could have been fixed with a few minutes of practice and neural adaptation.
Practice both the TGU and variations of the SDL with no weight until you can perform the movement on both sides, then add light weight. In all exercises, use the minimal weight needed to help stabilize the body.
WEEK 1: THURSDAY AND SATURDAY, 45–60 MINUTES PER SESSION
TESTING
Now we will test to find your weakest quadrant and weakest sides in each movement. Perform the TGU and SDL only if you can execute them flawlessly without weight:
C&L (like my example on this page)
Chop down to left knee × 6–12 reps
Chop down to right knee × 6–12 reps
Lift up to left knee × 6–12 reps
Lift up to right knee × 6–12 reps
TGU
5 TGU each side (16-kg kettlebell)
5 TGU each side (24-kg kettlebell)
These TGU weights are what I used. Read the TGU description that follows for suggested male and female starting weights. Dumbbells can be used in place of kettlebells.
2SDL
5 reps each leg
1SDL
5 reps each leg
FULL-RANGE SQUAT
10 reps
I’ve added the full-range squat because it’s important to at least maintain (or have) the ability to perform this movement, even if our focus is on the deadlift.
Repeat this testing both Thursday and Saturday to ensure that you haven’t misdiagnosed imbalances. Use the same weights on Saturday, but don’t look at the number of reps completed on Thursday. Saturday is, once again, to confirm that imbalances aren’t just mistakes of some sort.
WEEKS 2–6: MONDAY AND FRIDAY, 30–45 MINUTES PER SESSION
FIXING
Once you’ve identified your imbalances, the exercises for weeks 2–6 are designed to fix them.
If you can perform 10 ass-to-heels squats with no weight, do the following in each workout (sets and reps are explained next):
1. Half-kneeling C&L
2. TGU
3. 1SDL
If you cannot perform 10 full-range squats, perform this instead:
1. Half-kneeling C&L
2. Full-kneeling C&L (this is a symmetrical addition, both knees down, that will help you develop proper squatting form)
3. TGU
4. 1SDL
SETS AND REPS: For all exercises for weeks 2–6, use a 2:5 ratio of sets for strong:weak sides and a repetition range of 3–5. This means that you perform a total of seven sets, two for the stronger side and five for the weaker side, as follows:
Strong side × 3–5 reps (I aim for 5 on all)
Weak side × 3–5 reps
Strong side × 3–5 reps
Weak side × 3–5 reps
Weak side × 3–5 reps
Weak side × 3–5 reps
Weak side × 3–5 reps
Take one minute between sets. If you can’t complete five repetitions in the later sets, decrease the repetitions rather than decreasing the weight. Record everything.
I suggest a one-second or two-second concentric (lifting) speed and a four-second eccentric