Deadlifts are the king of posterior chain exercises. This progression takes you from bodyweight to heavy loads.
Bodyweight Hinges
Practice hip hinge pattern without weight. 3×15. Focus on form before adding load.
Kettlebell Deadlifts
Start with 16-24kg kettlebell. 3×10-12. Learn to engage glutes and hamstrings.
Trap Bar Deadlifts
Easier on lower back than conventional. Great transition to barbell. 3×8-10.
Conventional Deadlifts
Barbell deadlifts. Start light (135 lbs), focus on form. 5×5.
Conclusion
Progress through these over 6-12 months for serious posterior chain strength.
