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6 Weeks to a Big-Number Deadlift

Build lower-body strength with this six-week program designed to help you pull bigger numbers.


1. Sumo Deadlift

Sets: 5 Reps: 3

Start with your feet wider than shoulder-width apart and slightly pointed out. Bend down by pushing your hips back and keeping your chest up. Grab the bar with an alternating grip. Pull yourself tall by putting tension on the bar and pulling your back tall. Take a deep breath in and keep your core tight as you squeeze the bar off the ground and push your hips underneath you to stand up tall.

2A. Glute-Ham Raise

Sets: 4 Reps: 8

Lock your feet in the glute-ham raise machine and rest your thighs on the rollers. Extend your knees as you bend forward. Pull from your hamstrings as you bend your knees and drive yourself back up.

2B. Chinup

Sets: 4 Reps: 8

Grab a pullup bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.

3A. Incline Dumbbell Press

Sets: 4 Reps: 8

Lie on an incline bench with a dumbbell in each hand and your feet pressed firmly into the ground. Press the weight out in front as you squeeze your chest.

3B. Dumbbell Bentover Row

Sets: 4 Reps: 8

Grab two dumbbells with a neutral grip (palm facing in). While keeping your knees soft, hinge at the hips until your spine forms a 90-degree angle with the ground. Drive your elbows back and squeeze your shoulder blades together at the top of the movement.

4. Turkish Getup

Sets: 4 Reps: 3

Lie on the floor with a dumbbell in one hand extended in front of you. Keep your arm straight and your core tight as you bring yourself to a standing position.



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