Deadlifts with Cable

• Stand with feet shoulder-width apart, knees slightly bent. Keep your back straight and engage your core muscles.

• Attach the cable pulley at the lowest setting. Grip the handle with an overhand, shoulder-width grip. Arms should be extended in front of your thighs.

• Initiate the movement by driving through your heels, pushing your hips back and lowering your torso until it's nearly parallel to the floor. Keep your back straight and avoid rounding your shoulders.

• Once you're in the bottom position, squeeze your glutes and thrust your hips forward to stand back up. Keep your arms extended and let the cable handle follow the movement of your body.

• Focus on using your glutes and hamstrings to lift the weight, not your lower back. Keep your core braced throughout the movement.

• At the top, squeeze your glutes fully and stand tall. Don't hyperextend your back.

• Slowly lower back down with control to the starting position. Don't let the weight pull you down.

• Breathe out as you lift, breathe in as you lower. Keep your movements slow and controlled.

• Use an overhand grip to emphasize your posterior chain. Switch to an underhand grip to target your quads more.

• Start with a light weight and focus on perfect form. Progressively increase weight over time.