Bret Contreras You have weak glutes if you:

Round your low back during deadlifts to make the back conduct the lift rather than the hips and legs. Round your upper back during deadlifts. This can be acceptable, thoughmany strong powerlifters do this because they cant push their conventional deadlift max up further if they kept their upper back arched.) et your hips rise first in the s!uat thereby turning the lift into a "s!uat morning#. $uck at locking out your deadlifts. $top short or hyperextend the low back during the deadlift lockout. %ont have much power out of the hole when s!uatting. et your knees cave inward during s!uats or sumo deads. $uck at hip thrusts, glute bridges, and pull&throughs and feel them all in the low back and hamstrings. 'ave minimal glute hypertrophy. (ever feel your glutes turn on or dont feel soreness in them from s!uats or lunges.

You have weak hamstrings if you:

'ave trouble sitting back in a s!uat. %ont have good starting strength in the deadlift, where the most difficult part is getting it off the floor. $uck at arched back good mornings, R% s, back extensions, )*&degree hypers, and reverse hypers. $ink like a ship during Russian leg curls and find yourself cheating like cra+y during glute ham raises. Try to "s!uat# the weight up when doing rack pulls rather than "stiff leg deadlifting# the weight up. ,re much better at trap bar deadlifts than conventional deadlifts. -an raw s!uat more than you can conventional deadlift. -an sumo deadlift way more than you can conventional deadlift.

You have weak quads if you:

Turn every s!uat into a "s!uat morning,# especially as the weight gets heavy .this could also be due to weak glutes and/or weak thoracic extensors). $uck at front s!uats, 0lympic high bar full s!uats, barbell 1ulgarian s!uats, barbell step& ups, and barbell lunges -an stiff leg deadlift pretty much the same weight as you can conventional deadlift. -an conventional deadlift way more than you can s!uat.

You have weak thoracic extensors if you:

'ave trouble keeping the chest up during s!uats and good mornings. $uck at thoracic extensions. 2ick ass at movements that isolate the hips and legs, such as belt s!uats or hip thrusts, but suck ass when the bar is on your back or in your hands.

You have weak abdominals if you:

Round your low back during deadlifts .this could also be weak glutes and poor hamstring flexibility). 3xperience your abs literally caving in when you deadlift heavy .which can be seen when you deadlift with your shirt off). $uck at ab&wheel rollouts, weighted planks, side planks, straight leg sit&ups, side bends, landmines, and hanging leg raises. -an s!uat way more when you wear a belt than when you dont wear one.

You have weak forearms if you:

4erform a heavy deadlift with sub&maximal acceleration because you know it will slip out of your hands if you rise too fast. -halk up for every upper and lower body pulling exercise. -an deadlift much more when you wear wrist straps than when you dont wear them. $uck at masturbating .ok, 5 made that one up).

Best Deadlift Assistance Exercises he !lutes Best Exercises that Work the Glutes in a Stretched Position: 6. 7ull $!uats 8. 7ront $!uats 9. :ercher $!uats Best Exercises that Work the Glutes at End-Range Contraction: 6. 1arbell ;lute 1ridges .see video) 8. 1arbell 'ip Thrusts .see video) 9. 4ull&Throughs Other Great Glute Exercises:

6. 8. 9. ). *. =.

4endulum %onkey 2icks .see video) $eated ,bduction .see video) 1and 'ip Rotation .see video) <eighted 1ird %ogs .see video) 3levated unges 1ottom >p $ingle eg 'ip Thrusts .see video)

he "amstrings Best Exercises that Work the Hamstrings in a Stretched Position: 6. %eficit %eadlifts 8. ;ood ?ornings 9. $natch ;rip %eadlifts Best Exercises that Work the Hamstrings at End-Range Contraction: 6. <eighted 1ack 3xtensions 8. Reverse 'ypers .see video) 9. )*&%egree 1ack Raises .see video) Other Great Hamstring Exercises: 6. 8. 9. ). *. =. %imel %eadlifts .see video) ;lute&'am Raises .see video) Russian eg -urls ;liding eg -urls .see video) $tanding $ingle eg 4endulum eg -urls .see video) Rack 4ulls

he Erector #$inae and %$$er Back 6. 8. 9. ). *. =. A. B. Thoracic 3xtensions .see video) 7ront $!uats .possibly the best and most overlooked upper back strengthener@) $afety 1ar >pper 1ack ;ood ?ornings $eated ;ood ?ornings 1ent 0ver Rows T&1ar Rows $hrugs 0ne ,rm ever Rows .see video)

he Abs&'bliques 6. 8. 9. ). *. =. A. B. ,b <heel Rollouts .see video) $traight eg $it >ps 'anging eg Raises $ide 1ends <eighted 7ront 4lanks .see video) $uitcase 'olds .see video) 1and ,nti&Rotary 'old .see video) The ;rappler .see video)

he (uads 6. 8. 9. ). *. =. A. B. eg 4ress .yes, the leg press is great for deadlifting C !uad strength off the floor) 7ull $!uat, 4arallel $!uat, 'alf $!uat 'ack ift 1ulgarian $plit $!uat 7orward 7ront unge ow 1arbell $tep >p 7ront $!uat 'arness $!uat .see video) 4endulum %onkey 2ick

he )orearms 6. 8. 9. ). *. =. %eficit %eadlift .longer T>T) Rack 4ull .heavier load) %eadlifts against 1ands .accommodating resistance) 1arbell $hrugs 0ne ,rm ever Rows ?ixed ;rip $tatic 'olds