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StrengthadvancedLIFTMOR core lift
Barbell Deadlift
The single most osteogenic lift for the hip and spine. In the LIFTMOR trial, heavy deadlifts at 80–85% 1RM drove significant gains in spine and femoral-neck bone density — with the spine held neutral, never rounded.
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How to dose it
- Sets
- 5
- Reps
- 5
- Intensity
- 80–85% 1RM (RPE 7–8)
- Rest
- 2–3 min
LIFTMOR HiRIT protocol — 2×/week.
Bone load
Spine
Hip
Wrist
Equipment
barbell
Set up
- 1Bar over mid-foot, feet hip-width.
- 2Hinge at the hips and grip the bar, keeping a tall, neutral spine.
- 3Set the lats, lift the chest, brace the core.
Do this
- Push the floor away and drive the hips forward — the bar stays close to the legs.
- Keep a neutral spine from head to tailbone the entire lift.
- Lock out by squeezing the glutes, then hinge back down with control.
Avoid this
- Rounding the back to reach the bar
- Jerking the bar off the floor
- Hyperextending at lockout
Safety
A neutral spine under load is exactly what builds bone safely. Loaded spinal flexion is the movement to avoid — keep the chest proud throughout. Build load gradually under supervision.
Progress or regress
Make it harder
This is the most advanced version.