Hinge
Deadlift
What it works
Mainly: Glutes, Hamstrings, Lower back. Also: Traps, Grip.
Setup
Bar over mid-foot, shins close. Hinge down and grip just outside your legs, then pull your chest up until your back is flat and there is tension everywhere before the bar moves.
How it goes
Push the floor away and stand. The bar stays in contact with your legs the whole way. Lock out by standing tall, not by leaning back.
Two things people get wrong
- Yanking the bar off the floor from a loose start — take the slack out first.
- Letting the hips rise before the bar does, which turns it into a rounded-back good morning.
If the kit’s busy
Trap bar deadlift or a rack pull from just below the knee.
Also written as: Deadlifts
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.