Full bodyMain liftAdvancedCompound
Deadlift
Lift the barbell from the floor with a flat back.
Benefits
- Whole-body strength
- Back, glutes and grip together
How to do it
- Bar over mid-foot, shins close
- Take the slack out, chest up, back flat
- Push the floor away, lock out with the glutes
Common mistakes
- Rounding the lower back
- Bar drifting away from the legs
Starting prescription
- sets
- 3
- reps
- 3–6
- Rest
- 180 s
- Reps in reserve
- 2
- Load step
- 5 kg
Safety and limitations
- Lower back · Avoid
Avoid with a mild or worse lower-back limitation; use an easier alternative.
Alternatives
No equipment
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