Position the bar close to your shins with your shoulders slightly in front of the bar (scapula over the bar). Keep your spine in a neutral position. Drive through your mid-foot, standing tall with a braced core. Ensure your hips are fully extended at the top.
Drive through your mid-foot, standing tall with a braced core. Ensure your hips are fully extended at the top.
Deadlift ▶
- Position the bar close to your shins with your shoulders slightly in front of the bar (scapula over the bar). Keep your spine in a neutral position.
- Drive through your mid-foot, standing tall with a braced core. Ensure your hips are fully extended at the top.
Single-leg Deadlift
Position the bar close to your body with your hips square and shoulders slightly in front of the bar. Brace your core and shift your weight to one leg.
Drive through your mid-foot, standing tall with your hips fully extended. Keep your floating leg off the floor and maintain a tight core throughout the movement.
Single-leg Deadlift
- Position the bar close to your body with your hips square and shoulders slightly in front of the bar. Brace your core and shift your weight to one leg.
- Drive through your mid-foot, standing tall with your hips fully extended. Keep your floating leg off the floor and maintain a tight core throughout the movement.
Place the bar on your upper back, between the top of your traps and the top of your scapula. Set your feet shoulder-width apart with toes pointing slightly outward.
Keep your chest up and lower until the top of your thighs are parallel to the floor. Drive back up to the starting position, fully extending your knees and hips.
Back Squat ▶
- Place the bar on your upper back, between the top of your traps and the top of your scapula. Set your feet shoulder-width apart with toes pointing slightly outward.
- Keep your chest up and lower until the top of your thighs are parallel to the floor. Drive back up to the starting position, fully extending your knees and hips.
Rest the bar in the crease of your elbows and clasp your hands together. Set your feet shoulder-width apart with toes pointing slightly outward.
Keep your chest up and lower until the top of your thighs are parallel to the floor. Drive back up to the starting position, fully extending your knees and hips.
Zercher Squat ▶
- Rest the bar in the crease of your elbows and clasp your hands together. Set your feet shoulder-width apart with toes pointing slightly outward.
- Keep your chest up and lower until the top of your thighs are parallel to the floor. Drive back up to the starting position, fully extending your knees and hips.
Position the bar securely across your upper traps, keeping your chest up and core engaged.
Take a step backward with one leg, lowering your body until your back knee almost touches the floor. Ensure your lead leg remains stable and avoid pushing off with your back leg—let your front leg bear most of the weight.
Reverse Lunge ▶
- Position the bar securely across your upper traps, keeping your chest up and core engaged.
- Take a step backward with one leg, lowering your body until your back knee almost touches the floor. Ensure your lead leg remains stable and avoid pushing off with your back leg—let your front leg bear most of the weight.