Strength
Deadlift
Deadlifts build the posterior chain and grip. Hips drive; the back stays long.
Setup
- Bar over mid-foot, shins close.
- Hips high enough for long arms; shoulders slightly in front of the bar.
- Lat tension — ‘break the bar’.
Execution
- Push the floor away, then finish the hips.
- Bar stays close (shin → thigh).
- Lock out tall without hyperextending the low back.
- Lower on the same path with control.
Common mistakes
- Rounding off the floor
- Bar drifting forward
- Hips shooting up early
- Yanking instead of driving
Progressions
- Romanian deadlift for hinge feel
- Block / rack pulls if mobility limits depth
- Paused reps just off the floor