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Diagram illustrating deadlift stages

The Complete Guide to Mastering the Deadlift: Learn, Load, Lift

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GPP
Functional Strength Training
3-4x Strength
5 Days Per Week Training
Strength and Conditioning

Description

The deadlift is one of the most powerful exercises you can do—but it’s also one of the most misunderstood. Walk into any gym and you’ll

Blocks

  • Block 1
  • Block 2
  • Block 3

Ideal Strength

Strong Start

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Block 1

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Join the team

Block 2

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Join the team

Block 3

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Join the team

Block 1

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Block 2

Some description...

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Block 3

Some description...

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold