Nothing makes you feel quite as strong as a deadlift.
There's a loaded bar on the floor, and your job is to stand it up. No momentum, no bounce, nowhere to hide. Just you, the ground, and the drive to move it. When it comes up, you feel it everywhere.
That's exactly what we were chasing in this session: heavy triples, six rounds of three at 70%, every two and a half minutes.
Why 70% for a triple
Seventy per cent doesn't sound like much until you're doing it for three reps at a time.
It's heavy enough to make you work and build real strength, but light enough that you can hold your positions instead of grinding out something ugly. The two-and-a-half-minute clock gives you just enough recovery to come back to each set fresh and make every rep count.
That's the sweet spot we program for. Heavy, repeatable, and clean.
Getting the set-up right
Most of what makes a deadlift good or ugly happens before the bar even moves.
Get set nice and deep. Load those hamstrings so you can feel the tension before you pull. Brace your middle like you're about to take a hit. Then it's one big pull, driving the floor away and squeezing your glutes hard at the top so you finish tall and strong.
If you're new to it, that set-up is what we spend the most time on with you. Rush it and the lift falls apart. Nail it and everything else follows. You can read more on how we build this in our key strength tips.
The deadlift is the most "real life" lift there is
Here's the part that matters most, and it's why the deadlift is in your program so often.
You already deadlift every day. You just don't call it that.
Picking a kid up off the floor. Lifting a wheelbarrow. Hauling the bins out on rubbish day. Shifting a heavy box in the shed. Every one of those is a deadlift, and life never warms you up first.
So when we teach you to brace, hinge, and lift with your legs in here, that skill walks straight back out the door with you. One day you pick something heavy up without a second thought, and you don't feel it the next morning. That's the whole point.
Heavy is whatever heavy means to you
If you're starting out, "70%" and "heavy triples" can sound like they're for someone else. They're not.
Heavy is whatever heavy means to you on the day, and your version counts every bit as much as the person lifting double next to you. We load the bar to suit you, scale it back whenever we need to, and build it up rep by rep until it feels like yours.
The big lifts aren't a club you have to qualify for. They're just the next step, and we help you take it.
Come and feel it
Whether you've been lifting for years or you've never touched a barbell, there's a version of this session for you.
Come and stand something heavy up. We'll see you on the floor. 💪