The deadlift is a powerful compound exercise that works the entire posterior chain: back, glutes and hamstrings.
Sets
3-5
Reps
5-8
Rest
120s
Stand facing the bar, feet hip-width apart, with the bar over the middle of your feet.
Hinge at the hips and grip the bar with a mixed or overhand grip, hands just outside your knees.
Drop your hips, lift your chest and engage your lats to create tension on the bar before pulling.
Push the floor away with your feet and pull the bar along your shins, keeping your back straight and the bar close to your body.
Extend your hips and knees simultaneously. The bar should travel in a straight line.
At the top, lock out your hips without excessively arching your back. Lower the bar back down under control.
Think about pushing the floor away with your feet rather than pulling the bar with your arms.
Keep the bar glued to your body throughout the movement to reduce lower back stress.
Brace your abs as if you were about to take a punch, this protects your spine.
Don't look up. Keep your head in line with your spine.
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