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Deadlift

2 warm-up sets, then 4 sets of 3-5 reps, 3 min rest. Flat back, controlled.

Slot
Strength
Focus
General strength
Time
20 min
Intensity
High
Injury risk
Moderate
Intervals
6 rounds, 3:00 rest
Equipment
Added weight

How to do it

Steve Bechtel calls the deadlift the best value strength exercise for climbers - it trains the whole back of the body and the core tension you need for steep climbing. Stand with a barbell (or kettlebell) over your midfoot, hinge at the hips, grip it, brace your core, and stand up by pushing the floor away, keeping your back flat. Lower with control. Do 2 light warm-up sets, then 4 sets of 3-5 reps at a weight that leaves 1-2 reps in reserve, with 3 minutes rest. Learn the technique with light weight first, ideally with a coach.

Who it’s for

Whole-body strength that carries into steep climbing, tension moves and general robustness. It also needs proper technique, so it’s worth learning it properly rather than picking it up from a video.

Common mistakes

  • A rounded back under load. Flat back, braced core. If it rounds, the weight is too heavy or the setup is wrong.
  • Starting heavy. Light weight and a coach or an experienced pair of eyes first. This is the one exercise here where technique errors have real consequences.
  • Going to failure. One to two reps in reserve. Grinding a deadlift is where backs get hurt.
  • Doing it the day before hard climbing. It’s fatiguing. Give it space in the week.

How to progress

Small jumps in weight, three to five reps, four sets. Once a week is enough alongside climbing, and dropping it during a peak week is normal rather than a failure.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.