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

Pull Ups

There is no better test of upper back strength than the old-fashioned pull up. They reward the fit and the strong, and yes, even the ladies can rock the pull up. Just do what Coach Stevo says.

Coach Stevo's Top Tips

• Pack your shoulders.
• Always start with locked elbows.
• Do not let your legs come up.
• Pull until your chin crests the plane of the bar.

USMC Style

Negative (Eccentric Only) Pull Ups

A Woman Stronger than Any Man You Know

Even Zuzana Can Rock a Set of Pull Ups