Day 27 · Tuesday 27 October Today
Deadlift
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Hip hinge
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Hip hinge
- Stand tall with your feet hip distance apart and a soft bend in your knees
- Place your hands on your hips
- Push your hips back to hinge forward with control, keeping your spine long
- Return to standing by driving your hips forwards, keeping the movement smooth
Intermediate Deadlift with weights
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Deadlift with weights
- Stand tall with your feet hip distance apart and a soft bend in your knees, holding weights in front of your thighs
- Keep your arms close to your body and your spine long
- Push your hips back to hinge forward with control, keeping your back flat
- Return to standing by driving your hips forwards, squeezing your glutes at the top
Advanced Deadlift progression optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase the weight using household items, such as cans or water bottles
- Lower the weights further towards or just below your knees, remaining in control