DEADLIFT
The fundamental hip hinge. Pull the bar from the floor with a neutral spine and full hip extension at the top.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand with feet hip-width apart, bar over mid-foot.
- 2
Hinge at the hips and grip the bar just outside the legs.
- 3
Set the back — neutral spine, chest up, lats engaged.
- 4
Take a breath, brace the core, and push the floor away.
- 5
Keep the bar close to the body throughout the pull.
- 6
Lock out at the top — full hip extension, glutes engaged.
- 7
Lower the bar under control. Reset and repeat.
THE STANDARD
Full hip extension at the top is required. No hyperextension of the lower back. The bar must start from the floor each rep.
COACHING CUES
COMMON MISTAKES
Rounding the lower back — the most common and most dangerous error.
Bar drifting away from the body — keep it dragging up the shins.
Jerking the bar — the pull should be smooth and controlled from the start.
Hyperextending at the top — stand tall, do not lean back excessively.
SCALING / SUBSTITUTIONS
Romanian deadlift (RDL) to build the hinge pattern without loading from the floor.
Trap bar deadlift for athletes with limited hip mobility.
Kettlebell deadlift for Foundation athletes learning the pattern.
Reduce load and prioritise movement quality.
300WOD APPLICATION
The deadlift is a cornerstone of the 300WOD system. At Spartan level, 50 deadlifts at prescribed load is a significant test of posterior chain strength and endurance.
EXERCISE INTELLIGENCE
Deadlift strength is a key indicator of posterior chain development in the 300WOD system.