PowerliftingDeadlift Specialization
A 70-minute advanced deadlift block for men. Romanian deadlifts at five sets of three build the hinge under heavy load, single-leg deadlifts even out the hips, incline bench rows keep the upper back strong enough to hold position, and 360-degree deadlifts plus kneeling crunches finish the trunk.
Deadlift Specialization at a glance
- Level
- Advanced
- Duration
- 70 minutes
- Exercises
- 5
- Estimated burn
- ~570 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Hamstrings, Back, Glutes, Core
- Category
- Powerlifting
- Made for
- Men
- Price
- Free
5 exercises in Deadlift Specialization
- 5 × 3
- 4 × 6
- 4 × 8
- 4Barbell deadlift 360 degrees3 × 10
- 5High cable kneeling crunch3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Deadlift Specialization
Three minutes of rest on the triples, no compromise. Brace before every rep as if you were about to be punched, and reset the brace between reps rather than bouncing off the floor. Run this for six to eight weeks, then take a lighter week before starting again.
Deadlift Specialization — questions
How long does Deadlift Specialization take?
About 70 minutes from the first set to the last. The session contains 5 exercises and burns roughly 570 kcal for an average trainee.
What equipment do you need for Deadlift Specialization?
Barbell and plates. The session is built around Barbell romanian deadlift, Barbell single leg deadlift, Cable Incline Bench Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Deadlift Specialization suitable for beginners?
Deadlift Specialization is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Deadlift Specialization work?
Hamstrings, Back, Glutes, Core. 5 exercises, starting with Barbell romanian deadlift, Barbell single leg deadlift, Cable Incline Bench Row.
Is Deadlift Specialization free?
Yes. Deadlift Specialization is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Deadlift Specialization into the GymiaFit app — free, no account tricks, no paywall.
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