Deadlift

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

Setup

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 of the bar, chest up.

How To Do It

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.

Breathing

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

Common Mistakes

• 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.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.