What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Barbell Deadlift

Trains the whole posterior chain and teaches you to brace under real load.

PowerBarbellControlledAll barbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Stand with the bar over the middle of your foot, shins almost touching it.
2Hinge down and take your grip just outside the legs, drop the hips until the shins meet the bar, and pull your chest up so the back is flat.
3Take the slack out of the bar — you should hear it click into the plates — then push the floor away.
4Hips and chest rise together; if the hips shoot up first, the bar drifts forward and your lower back finishes the lift.
5Reset your position for every rep rather than bouncing off the floor.

Cues that matter

›Bar over the mid-foot, shins almost touching
›Take the slack out of the bar before you pull
›Push the floor away — hips and chest rise together

Watch a form guide for the barbell deadlift ↗

Train the same thing

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

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