Deadlift

Pick heavy thing up, put heavy thing down — the king de strength movements, done right.

Preparación

1. Bar over mid-foot, shins an inch away.
2. Hinge down and grip just outside your legs.
3. Flatten your back, pull the slack out de the bar, chest up.

Cómo Hacerlo

1. Push the FLOOR away — legs start the lift.
2. Bar stays in contact with your legs the whole way up.
3. Finish tall: hips through, glutes tight, no lean-back.
4. Reverse the path down with control.

Respiración

Big breath and brace before you pull; exhale at lockout or on the way down.

Errores Comunes

• Yanking the bar with a loose back — tension first, then pull.
• Hips shooting up first — chest and hips rise together.
• Overextending at the top — stand tall, don't lean back.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.