Pull Yourself Together
Own the hinge. Then own the bar.
Build the deadlift while developing lower-body power, lateral athleticism and three-dimensional trunk control through jumps, bounds, carries, adductor work and scaled rotation.
Equipment: Barbell, plates, dumbbells, low box, 45-degree bench and cable station; medicine ball and mini-band optional
Train with intent
Learn a setup you can repeat, build force quickly, then add load only while your position stays strong. Athletic work stays crisp; rotational work comes from a controlled pelvis and upper back.
Week 1: Find your positions. Choose loads you can control and record a starting point.
Pull from the floor
Build one repeatable start position. Keep the bar close, brace before you pull, then train the inner thigh with a short-lever Copenhagen hold.
This is one example of how a training day is laid out. The full plan builds across six weeks with two more sessions each week.
Hip hinge drill, low pogo jumps and light pulls
Move comfortably; prepare for the session.
Low box jump
Jump with fast intent, land quietly and stand tall before stepping down. Use a fast bodyweight squat to calf raise if jumping is not suitable.
Conventional or sumo deadlift
Choose a stance you can control. Brace, keep the bar close, knees tracking with toes, and stop before form breaks.
Romanian deadlift (hip hinge)
Push the hips back with soft knees; keep the weights close and hips square.
Chest-supported dumbbell row
Rest your chest on an incline bench and pull the weights toward your ribs.
Side-lying hip abduction
Lift the top leg slowly without rolling your hips back; this trains the outer hip.
Copenhagen plank (short lever)
Support the top knee on a low bench, forearm on the floor, and lift the hips without twisting. Keep the lower foot down for help. Choose a side-lying inner-thigh raise if this causes groin discomfort.
Easy walk or breathing reset
Bring your breathing back down.
Find your pulling stance
Food: Include a familiar carbohydrate and protein food in a meal before or after two lifting days, and note your energy.
Movement: On two days, practise five unloaded hinges and five supported side-to-side hip shifts. Find a stance where knees track with toes.
The full plan and weekly goals become available when your coach assigns the program.
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