DEADLIFT
The fundamental hip hinge. Pull the bar from the floor with a neutral spine and full hip extension at the top.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Stand with the bar over mid-foot and place your feet about hip-width apart.
- 2
Grip the bar just outside your legs, brace your trunk and set a strong neutral spine.
- 3
Drive the floor away while the bar stays close to the body and hips and shoulders rise together.
- 4
Finish tall with knees and hips extended, then return the bar under control.
THE STANDARD
Start each rep from a controlled floor position. Finish standing tall with knees and hips fully extended and the bar under control.
COACHING CUES
COMMON MISTAKES
Rounding the lower back as the bar leaves the floor.
Letting the bar drift forward away from the legs.
Hips shooting upward before the shoulders move.
Overextending the lower back at lockout.
SCALING / SUBSTITUTIONS
Romanian deadlift (RDL) to build the hinge pattern without loading from the floor.
Trap bar deadlift for athletes with limited hip mobility.
Kettlebell deadlift for Foundation athletes learning the pattern.
Reduce load and prioritise movement quality.
300WOD APPLICATION
The deadlift is a cornerstone of the 300WOD system. At Spartan level, 50 deadlifts at prescribed load is a significant test of posterior chain strength and endurance.
EXERCISE INTELLIGENCE
Deadlift strength is a key indicator of posterior chain development in the 300WOD system.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary