Technique · Posterior chain
Deadlift
The deadlift starts from a dead stop. Build tension first, take the slack out of the bar, then push the floor away without jerking the load.
Conventional or sumo
There is no universally superior style. Body proportions, hip mobility and the position where you produce force best will influence the setup.
Choose the style you can make stable and repeatable, not the one that looks more “real.”
Build tension before the bar leaves the floor
In a conventional deadlift the bar starts close to the shins and the hips should not be dropped into a squat.
Take air, brace 360 degrees and progressively load the grip, lats, trunk, hips and legs. Load the system first, then leave the floor.
Hold the Valsalva through the whole concentric
Start the Valsalva before you take the slack out and keep it through the entire pull until you are fully locked out. Do not exhale halfway or as soon as the bar passes the knees.
Only release the breath after lockout. As with heavy squatting, this should be contextualized for people with relevant cardiovascular or blood-pressure conditions.
Push the floor away
Do not think only about pulling the bar with your back. Push the floor away while keeping the bar close to the legs.
Hips and chest should rise together. If the hips shoot up while the bar stays still, the setup has already changed.
Raout
Every rep starts with a setup. Tracking should too.
Raout keeps load, reps and the technical notes from last time exactly where you need them: inside today’s workout.
Grip, straps and reset
Double overhand, hook grip, mixed grip and straps are tools. If grip is part of the goal, train it. If it limits a posterior-chain set, straps can be sensible.
For clean technique, treat each rep almost like a new start: return to the floor, breathe, brace, take the slack out and go again.
Progression and tracking
Keep style, stance, grip, footwear, reset style and strap use consistent enough to compare sessions. If the start position changes completely, the numbers no longer describe the same lift.
Raout keeps those details beside the next session along with the load and reps you want to progress.
Raout
All exercise guides
Raout
Every rep starts with a setup. Tracking should too.
Raout keeps load, reps and the technical notes from last time exactly where you need them: inside today’s workout.