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There’s nothing more fundamental or functional than the deadlift. Picking up something heavy from the ground is one of the most basic human movements. Doing it with speed and excellent technique will help you move more weight in nearly every activity. As you’re deadlifting, remember to push your hips back, keep your chest tall, and tuck your chin.
Front squats can be a little challenging, especially when you have big shoulders and a broad chest. They can also be tough if your upper back and hips are inflexible. If you struggle to keep the bar in a front-rack position, cross your arms over the bar or use straps. Keep practicing and don’t give up. Try to stretch and foam roll your hip flexors to increase flexibility. Before you know it, you’ll be resting the bar across your chest without any effort.
![Barbell Deadlift]()
![Barbell Deadlift]()
Barbell Deadlift
4 sets of 1-3 heavy reps, 3 minutes rest between sets![Front Barbell Squat]()
![Front Barbell Squat]()
Front Barbell Squat
4 sets of 1-3 heavy reps, 3 minutes rest between sets![Stiff-Legged Barbell Deadlift]()
![Stiff-Legged Barbell Deadlift]()
Stiff-Legged Barbell Deadlift
3 sets of 8 reps, 60 seconds rest between sets![Single-Leg Skater Squat]()
![Single-Leg Skater Squat]()
Single-Leg Skater Squat
3 sets of 8 reps, 60 seconds rest between sets![Glute Ham Raise]()
![Glute Ham Raise]()
Glute Ham Raise
3 sets of 8 reps, 60 seconds rest between sets![Standing Calf Raises]()
![Standing Calf Raises]()
Standing Calf Raises
3 sets of 8 reps, 60 seconds rest between sets
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