Deadlift
10 reps
Pull the bar up your legs to standing, then hinge it back down to the floor.
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HAMSTRINGS
Deadlift
One of the three powerlifts and a cornerstone strength movement, the deadlift loads the entire backside of the body from a dead stop on the floor. It's a benchmark lift found in nearly every serious program because it builds raw full-body strength and gives you a clear number to track progress against.
How to do it
- 1
Stand tall with feet about shoulder-width apart and toes turned out slightly, the bar an inch from your shins.
- 2
Hinge at the hips and bend your knees, letting your shins come forward until they touch the bar.
- 3
Grip the bar just outside your legs with either a double overhand or mixed grip, arms straight and chest up.
- 4
Set and hold a rigid, braced spine.
- 5
Drive through your hips and knees to pull the bar straight up your body until you're standing tall.
- 6
Lower the bar back down along the same path and reset for the next rep.