DT

DT is a classic barbell conditioning workout done for time. It trains strength endurance in the hamstrings, glutes, and shoulders, with support from the back, triceps, and core. The goal is to keep the bar moving through high rep counts while staying in good positions.

Set your feet under your hips with your toes slightly turned out. Grip the bar just outside your legs with a full grip. Keep your shoulders slightly in front of the bar, your back flat, and your hips and knees loaded before you pull.

Complete 5 rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks. Touch-and-go the deadlifts by lowering the bar back to the floor under control and starting the next rep right away. For the cleans, keep the bar moving: pull from just above the knee, shrug and turn your elbows under fast, and catch the bar on your shoulders with your hips above parallel. Then dip, drive, and press the bar overhead with locked arms for each push jerk.

Breathe at the top of each deadlift and jerk, and keep your midsection tight through every rep. If the full workout is too much, reduce the weight or the number of rounds so you can keep good form. If you want more challenge, speed up your transitions while holding the same standard on every rep.

Fault: Lower back rounds as you get tired on the deadlifts. Fix: Reset your breath and brace before each pull, and stop the set the moment you cannot keep a neutral spine.

Fault: The bar crashes down from the hang power clean or you curl it up with your arms. Fix: Keep the bar close to your body, turn your elbows around quickly, and meet the bar on your shoulders.

Fault: The push jerk turns into a strict press with no leg drive. Fix: Dip straight down, drive hard through your legs, and then press under the bar so your shoulders finish the lift.