rzen
b71ee0a355
The biggest hole in the coverage matrix - the hinge had zero entries in any modality. Deadlift and Romanian Deadlift are the library's first standing (camera.zoom) and first barbell motions. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.3 KiB
1.3 KiB
Deadlift
The barbell hip hinge — brace hard, then stand up with the bar by driving the hips through.
- Category: Main circuit
- Type: Free-weight compound hinge
- Targets: Glutes, hamstrings, spinal erectors, grip
- Prescription: 4 × 6–8
Setup
Stand with the bar over mid-foot, feet hip-width. Hinge down with a flat back and grip the bar just outside your legs. Shoulders slightly ahead of the bar, hips higher than knees, chest up.
Execution
- Take the slack out of the bar, brace your trunk, then push the floor away — hips and shoulders rise together.
- Once the bar passes the knees, drive the hips forward to stand tall.
- Lower under control by hinging at the hips first, then bending the knees once the bar clears them.
Cues
- Flat back from setup to lockout — the spine never rounds or overarches.
- Keep the bar dragging close to the legs the whole way.
- Finish with glutes, not by leaning back.
Common Mistakes
- Squatting the weight up — hips too low, knees pushed forward.
- Rounding the lower back off the floor.
- Jerking the bar off the ground instead of pushing through the legs.
Progression
Add weight in small jumps while all reps stay flat-backed; start from blocks or a rack if floor mobility isn't there yet.