Deadlift

General Benefits

• - high force development
• - athletic carryover

What It Affects

Focus Areas: hamstrings, glutes, spinal erectors, grip

Muscle Changes: posterior chain hypertrophy, grip strength

Physical Qualities: max strength, bracing

Rules and Technique

• - Neutral spine.
• - Bar close to body.
• - Brace before pull.

Starter Plan

• - 1-2 heavy sessions/week
• - 3-5 sets x 3-6 reps

Nutrition Focus

• - adequate carbs pre-lift
• - protein 1.6-2.2 g/kg
• - sleep emphasis