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.

PocketAthlete Sign up free

Dumbbell Deadlift

Keeps the load closer to your centre of mass than a bar, which is easier on the lower back.

PowerDumbbellControlledAll dumbbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Dumbbells beside your feet or in front of your thighs.
2Hinge at the hips with a flat back, grip them, and stand by driving the hips forward.
3Dumbbells let you keep the load closer to your centre of mass, which is easier on the lower back.

Cues that matter

›Hinge at the hips, keep the back flat
›Grip them, then drive the hips forward
›Keep them close to the thighs

Watch a form guide for the dumbbell deadlift ↗

Train the same thing

Dumbbell Clean and PressDumbbell · Whole Body
Dumbbell High PullDumbbell · Whole Body
Dumbbell Romanian DeadliftDumbbell · Whole Body
Dumbbell SnatchDumbbell · Whole Body
Dumbbell ThrusterDumbbell · Whole Body
Single Leg Dumbbell DeadliftDumbbell · Whole Body

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.