Deadlift
Lifting a loaded bar from the floor to standing. It works almost the whole back of the body and is usually the heaviest lift in a program.
Hewed's call, in short
Hit 5 reps on your set and next time adds 5 lb (2.5 kg). Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Glutes, Hamstrings, Spinal erectors |
|---|---|
| Also works | Quadriceps, Upper back and lats, Grip |
| Equipment | Barbell |
| Sets and reps | 1 × 5 |
| How Hewed progresses it | Hit 5 reps on your set and next time adds 5 lb (2.5 kg). Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% does the same; with one set, there's none to drop. Recovery never adds load. |
How to do it
- Stand with the bar over the middle of your feet, feet about hip width.
- Hinge down and grip the bar just outside your legs. Shins come forward until they touch the bar.
- Flatten your back and tighten your lats, as if bending the bar around your legs, and take the slack out of the bar.
- Push the floor away. Keep the bar touching your legs all the way up.
- Finish standing tall with hips through. Don't lean back. Lower it the same way.
Why Hewed programs it this way
One hard set of five after warm-ups is enough for most people: deadlifts are demanding to recover from and form slips quickly with fatigue. Because it's a single set, a rough day holds the weight but can't take a set away.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% does the same; with one set, there's none to drop. Recovery never adds load.
Keep it safe
- Reset at the bottom of every rep rather than bouncing reps off the floor.
- If your lower back rounds, the weight is too heavy for today.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.