Deadlift Assistance & Core

The deadlift is a compound exercise that involves lifting a loaded barbell or bar from the ground to the level of the hips, then lowering it back to the ground. To perform a deadlift, stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at the hips and knees to grip the bar with your hands just outside your knees. Keep your back straight, chest up, and shoulders back. Engage your core and drive through your heels to lift the bar by extending your hips and knees. Stand fully upright with the barbell in front of your thighs. Reverse the movement to lower the bar back to the ground, maintaining control throughout.

Use a specialized machine to work the posterior chain by raising your legs from a prone position.

To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

Hold heavy dumbbells or farmer's walk handles at sides, walk for distance or time.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Hang from a bar and raise your legs to target your lower abdominals.

seated calf raise machine

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.