Deadlift- Workout

### Complete Deadlift-Focused Workout (Home or Gym)

Here’s a full session built around the deadlift (conventional). You can do this 2–3 times per week with at least 1 rest day between sessions.

#### 1. Warm-Up (8–10 minutes)
- Cat-cow → downward dog → world’s greatest stretch: 10 reps each side
- Bodyweight Romanian deadlift (slow hinge): 2 × 15
- Good mornings (bodyweight): 2 × 12
- Single-leg glute bridge: 2 × 10 each side
- Light kettlebell or dumbbell deadlift (or just bar if in gym): 3 × 8 with very light weight, focusing on perfect form

#### 2. Main Deadlift Work (choose one option)

**Option A – Strength Focus (Gym, barbell)**
- Conventional Deadlift:
5 × 5 @ 70–80% of 1RM (2–3 min rest)
OR if you’re newer: 4 × 6–8 with challenging weight

**Option B – Hypertrophy/Muscle Building**
- Conventional Deadlift:
4 × 8–10 @ 65–70% (90–120 sec rest)

**Option C – Home Version (Dumbbells, kettlebell, or backpack)**
- Dumbbell/KB Romanian Deadlift or Suitcase Deadlift:
4 × 10–12 each side if doing suitcase
- B-stance Romanian Deadlift (one foot back for support): 3 × 12 each side

#### 3. Accessory Work (Superset to save time)

3 rounds (minimal rest between A & B, 90 sec after each superset):
A. Deficit deadlift (stand on 1–2" plate) or stiff-leg deadlift – 3 × 8–10
B. Pull-throughs (cable or band) or glute bridge with 3-sec hold – 3 × 15

3 rounds:
C. Single-leg Romanian deadlift (bodyweight or light DB) – 3 × 10 each leg
D. Farmer carries (heavy DBs or kettlebells) – 30–40 m walk

#### 4. Core & Posterior Chain Finisher (choose 1–2)
- Reverse hyper or bird-dog – 3 × 15 each side
- Hanging leg raises or lying leg raises – 3 × 12–15
- Plank with shoulder taps – 3 × 40–60 sec

#### Total time: 45–60 minutes

#### Quick Home-Only Version (if you only have dumbbells or a backpack)
1. Warm-up (same as above)
2. Dumbbell/KB deadlift or backpack deadlift – 4 × 12
3. Single-leg RDL – 3 × 12 each
4. Glute bridge march or single-leg bridge – 3 × 20 total
5. Farmer carries (hold heavy bags/DBs and walk) – 4 × 30 sec
6. Plank – 3 × 45 sec

#### Form reminders for deadlift
- Neutral spine, hips back first (not squat down)
- Push the floor away, drive hips forward to lockout
- Keep bar/dumbbells close to shins (scrape them if needed)
- Brace core like you’re about to get punched

Let me know your equipment (barbell, dumbbells, trap bar, etc.) and goal (strength, size, fat loss) and I’ll tweak it perfectly for you! Want a video demo list too?