rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
42 lines
1.3 KiB
Markdown
42 lines
1.3 KiB
Markdown
# Deadlift
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The barbell hip hinge — brace hard, then stand up with the bar by driving
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the hips through.
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- **Category:** Main circuit
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- **Type:** Free-weight compound hinge
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- **Targets:** Glutes, hamstrings, spinal erectors, grip
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- **Prescription:** 4 × 6–8
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- **Defaults:** 4 × 6 weighted
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## Setup
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Stand with the bar over mid-foot, feet hip-width. Hinge down with a flat
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back and grip the bar just outside your legs. Shoulders slightly ahead of
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the bar, hips higher than knees, chest up.
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## Execution
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1. Take the slack out of the bar, brace your trunk, then push the floor
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away — hips and shoulders rise together.
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2. Once the bar passes the knees, drive the hips forward to stand tall.
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3. Lower under control by hinging at the hips first, then bending the
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knees once the bar clears them.
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## Cues
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- Flat back from setup to lockout — the spine never rounds or overarches.
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- Keep the bar dragging close to the legs the whole way.
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- Finish with glutes, not by leaning back.
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## Common Mistakes
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- Squatting the weight up — hips too low, knees pushed forward.
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- Rounding the lower back off the floor.
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- Jerking the bar off the ground instead of pushing through the legs.
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## Progression
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Add weight in small jumps while all reps stay flat-backed; start from
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blocks or a rack if floor mobility isn't there yet.
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