StrengthDeadlift Specialization
A 60-minute advanced deadlift session for women. Conventional deadlifts at five sets of three build maximal pulling strength, clean deadlifts at six reps train speed off the floor, plate-loaded high rows keep the upper back braced, and glute bridges finish the hips that drive the lockout.
Deadlift Specialization at a glance
- Level
- Advanced
- Duration
- 60 minutes
- Exercises
- 4
- Estimated burn
- ~490 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Hamstrings, Glutes, Back
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Deadlift Specialization
- 1Barbell Deadlift (side POV)5 × 3
- 2Barbell Clean Deadlift4 × 6
- 3Hammer Strength Plate Loaded High Row Both Arms4 × 8
- 4Barbell Glute Bridge (hands on bar)3 × 12
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. Set the lats before each pull by pulling the bar into your shins — that is what stops the back rounding. If the bar drifts away from the legs at any point, drop the weight; distance from the body is where deadlift injuries begin.
Deadlift Specialization — questions
How long does Deadlift Specialization take?
About 60 minutes from the first set to the last. The session contains 4 exercises and burns roughly 490 kcal for an average trainee.
What equipment do you need for Deadlift Specialization?
Barbell and plates. The session is built around Barbell Deadlift (side POV), Barbell Clean Deadlift, Hammer Strength Plate Loaded High Row Both Arms 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, Glutes, Back. 4 exercises, starting with Barbell Deadlift (side POV), Barbell Clean Deadlift, Hammer Strength Plate Loaded High Row Both Arms.
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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