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Strengthintermediate
Deadlift — Elevated / Modified
Deadlifting from blocks or a rack raises the bar, shortening the range so you can keep a neutral spine while still loading the hips heavily. The ideal bridge into full deadlifts.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3–4
- Reps
- 5–8
- Intensity
- RPE 6–7
- Rest
- 2 min
Bone load
Spine
Hip
Wrist
Equipment
barbellbox
Set up
- 1Bar elevated on blocks or safety pins to mid-shin or higher.
- 2Neutral spine, lats set.
Do this
- Hinge to the bar with a flat back
- Drive hips forward
- Keep the bar close
Avoid this
- Rounding to reach a too-low bar
- Using the back instead of the hips
Safety
Raise the bar to whatever height lets you keep a neutral spine. Lower it as your hinge improves.