Deadlift

The Deadlift is a advanced-level strength exercise that targets hamstrings, glutes, back and supports core, traps.

• Builds full posterior-chain strength — glutes, hamstrings and back.
• Teaches safe, powerful hip hinging that carries into daily life.

1. 1

   Stand with feet hip-width apart, the bar over the middle of your feet.

2. 2

   Hinge at the hips and grip the bar just outside your legs, spine neutral.

3. 3

   Brace your core, then drive through the floor to stand up tall, bar close to your legs.

4. 4

   Lock out at the top with glutes squeezed, then lower the bar under control.

• Master the hinge pattern with light weight before loading up.
• Keep the bar in contact with your legs for the entire pull.
• Record yourself to check your back stays neutral — never rounded under load.

• Rounding the lower back to lift the weight.
• Jerking the bar off the floor instead of building tension first.

• Warm up before starting and stop immediately if you feel sharp pain.

Master the hip hinge with bodyweight or a light kettlebell before loading the bar at all.

1. 1.Add load in small increments while keeping a neutral spine.
2. 2.Progress to paused or deficit deadlifts for extra challenge.

General guidance — adjust based on your experience and goals.