Goatbag

One of my new favorites, this is the perfect exercise for grooving on the movement I like to call "hinging." Push your butt back and keep pushing back until your knees have to bend so you can push your butt back even more. Keep a flat back and only let your face come down because you have to keep pushing your butt back. Those things on the back of your legs are called "hamstrings." Use a stick at first (pictured) so you can see that your back is flat. And do it in front of a wall so you can keep touching the wall with your butt, stepping forward a little, then repeating. The goal is to keep touching the wall, not to get low. "Hinging" is a back-and-forth motion, not an up-and-down motion. Once you're comfortable, hold a weight on your chest, squeeze your shoulder blades together and prepare to walk funny tomorrow.

Coach Stevo's Top Tips

• Keep repeating, "Butt back," over and over.
• Squeeze your shoulder blades together the entire time.
• Don't be afraid to put your torso between your legs if your butt can go back that far.

Deadlift

The deadlift is perhaps the most misunderstood movement in the trainer's arsenal. Most fear it, some avoid it, and nearly everyone does it wrong. But it is the quintessential "hinge" movement and there are few exercises that build more raw strength not mention build all the muscles that make you hotter (The woman in the picture is over 50 years old). It's also one of the basic human movements that you will need until the day you die (anytime you pick up something off the floor you are deadlifting). I have videos here of PhDs doing it with dumbbells, models doing it with kettlebells, and a 14 year old girl doing it with an old-school barbell. And in case you want to nerd out, there's Bret Contreras breaking the move down for a full 7 minutes.

Coach Stevo's Top Tips

• Squeeze your shoulder blades together and pack your shoulder before you touch the bar.
• Push your butt way back and load the hamstrings.
• Lock your core.
• Hinge at the hips.
• Lift with your hamstrings and glutes, stabilize with your upper back.
• As soon as the weight crests your knees, drive your hips forward HARD.

Dumbbells (PhD)

Kettlebells (Model)

Barbell (14 year-old girl)

Complete Form Breakdown

Single-Leg Deadlift

The Single-Leg Deadlift (SLDL) is a weird exercise that will require patience and balance. It also won't feel "hard" until you wake up in the morning. Keep your shoulder blades pinched together and your hips and shoulders in the same plane. Make sure you are pushing your butt back (especially you ladies!) and only bending your knee a little so as to better load up the hamstring.

Coach Stevo's Top Tips

• Don't let your raised foot pivot out.
• Lower slowly and pop up quickly with purpose.

Bodyweight

Weight in One Arm

Weight in Two Arms