rzen
7c241ec44c
render.py --export bundles the 25 new motion rigs and info pages; figure-fixtures.json regenerated for all 47 (the Swift solver reproduces every new motion, including negative-y pins and the new prop uses). The fixture count assertion moves to 47, and the no-bundled-motion test now uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press exists. 48 tests green; watch target builds. Coverage handoff complete - TODO-coverage.md retired. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
41 lines
1.3 KiB
Markdown
41 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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## 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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