Legs
Deadlift
Deadlift
Video
Execution (step by step)
1
Position the barbell at mid-foot, feet hip-width apart.
2
Bend down, grip the bar just outside your legs.
3
Push your hips back, back straight, chest up.
4
Breathe in deeply, build tension, pull the bar up along your shins.
5
Hips and shoulders rise simultaneously.
6
Finish standing upright, glutes squeezed, don't hyperextend.
Muscles
Primary
hamstringsgluteslower back
Supporting
trapslatsforearms
Programming
| Strength | 4-5 sets x 1-5 reps |
| Hypertrophy | 3-4 sets x 6-8 reps |
| Endurance | 2-3 sets x 10-15 reps |
Alternatives
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