Intermediate Back & Deadlift Power
A comprehensive back session focusing on the posterior chain, incorporating heavy deadlifts and high-volume pulling movements.
Warmup
(3)Cat-Cow Stretch
On hands and knees, alternate between arching your back towards the ceiling and dipping it towards the floor to mobilize the spine.
Bird-Dog
Extend the opposite arm and leg simultaneously while maintaining a stable core and flat back.
Bodyweight Hip Hinges
Practice the deadlift motion without weight, focusing on pushing hips back and maintaining a neutral spine.
Main Workout
(6)Barbell Deadlift
Standard conventional deadlift. Keep the bar close to your shins, engage your lats, and drive through your heels to stand.
Barbell Bent Over Row
Hinge at the hips, pull the barbell towards your lower ribs while keeping your elbows tucked at 45 degrees.
Wide Grip Lat Pulldown
Pull the bar down to your upper chest, focusing on driving your elbows down and squeezing your shoulder blades together.
Single Arm Dumbbell Row
With one hand on a bench, pull the dumbbell to your hip, keeping your back parallel to the floor.
Cable Face Pull
Pull the rope towards your forehead, pulling the ends apart to target the rear delts and upper back.
Back Extension
Using a hyperextension bench, lower your torso and raise it back up using your lower back and hamstrings.
Cooldown
(3)Child's Pose
Kneel on the floor, sit on your heels, and reach your arms forward to stretch the entire back.
Cobra Stretch
Lie face down and push your chest up with your hands, stretching the abdominal wall and lower back.
Kneeling Lat Stretch
Place hands on a bench or wall while kneeling and drop your head through your arms to stretch the lats.