There is one all-important exercise that literally everyone on earth should be doing.

Most people are completely unaware of its existence and those who know about it, drastically underestimate its importance.

This particular exercise will:
-make you stronger and improve athletic performance for both power and endurance athletes
-it will make your legs toned shapely and sexy as hell
-it will make your posture perfect and give you longevity like no other exercise

What could this magical unicorn of an exercise be?


Yes, that’s right, the good ol’ fashion deadlift.

simply picking up a heavy object-usually a barbell- off the ground, standing up and putting it back down.

That’s it, that’s all there is to it.

Don’t believe me?

-if you a power athlete who needs explosive speed and the raw strength to manhandle your opponents, you need to deadlift!

-if your an endurance athlete and want to get fast, have more endurance and climb stronger, you need to deadlift.

-if you want strong shapely legs that are sexy AF, especially your butt and hamstrings, you need to deadlift.

-if you want a healthy back, have perfect posture and grow older gracefully, you need to…

yup, you guessed it, deadlift!

This one exercise is the cornerstone of my entire training philosophy for the past 18 years and I have produced literally hundreds of healthy, happy, athletic sexy people with this exercise!

But there are several different versions, weight ranges, sets, and reps for the deadlift.

So which variation of deadlifts is a good fit for you and your goals?

consult the short list below to get a good idea of where to start:

-runners, sprinters, cyclists, endurance athletes: The trap bar deadlift for 3-5 sets of 2-5 reps  of challenging weight of 80%+ of your 1 rep max

-Power athletes, football, combat sports etc: conventional barbell powerlifting style deadlift, 3-5 sets of 2-5 reps using 80%+ of your 1 rep max.

-physique athlete, or just trying to look good naked: Romanian or stiff leg style deadlift, 3-4 sets of 8-10 reps 70%ish of 1 rep max

-posture/ longevity, touch and go style conventional deadlift 3-4 sets of 6-8 reps with moderate weight 70%ish of 1 rep max

I recommend using the deadlift once per week and using it as a key indicator lift that you are always seeking to get stronger on.

You also want to supplement your deadlifts with other rear chain/ hip dominant movements that are not as neurologically taxing like barbell hip thrusts, glute ham raises, roman chair back extensions, and rowing variations for the upper back.

Ok, that’s enough information today, I hope you really take this to heart because its super important, I’m not hyping this up as a gimmick, EVERYONE NEEDS TO DEADLIFT!

hope that helps, as usual, if you have any questions hit reply and ask away if you’d like my help implementing a high-performance diet and functional training program you can learn more about me and my studio here. 

Paul Corral