‹ All exercises Master Trainer 101

Hinge · Lower Body

Conventional Deadlift

Coaching cues

Bar over midfoot; hinge to grip just outside knees
Lats packed, chest proud, neutral spine
Push the floor away — knees & hips extend together
Stand tall, no lean back

▷ Watch proper form

Common faults 4

Rounded upper back

Thoracic spine flexes off the floor; shoulders roll forward.

Overactive muscles

Pec major / minorLatissimus dorsiUpper trapeziusLevator scapulae

Corrective work

Foam RollPectorals↗Foam RollLats↗Foam RollThoracic spine↗StretchDoorway pec stretch↗StretchLevator scapulae stretch↗

Rounded lower back

Lumbar flexion at the start or as the bar leaves the floor.

Overactive muscles

HamstringsLatissimus dorsi

Corrective work

Foam RollHamstrings↗Foam RollLats↗StretchHamstring stretch with strap↗

Hips shoot up too fast

Hips rise faster than the chest; turns into a stiff-leg deadlift.

Overactive muscles

Hamstrings

Corrective work

Foam RollHamstrings↗StretchHamstring stretch with strap↗

Hyperextension at lockout

Lean-back finish past vertical.

Overactive muscles

Erector spinaeHip flexors

Corrective work

Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗

More Hinge movements

Romanian Deadlift

Glute Bridge / Hip Thrust

Kettlebell Swing

Nordic Hamstring Curl