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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Dumbbell Romanian Deadlift

A hip hinge under load that builds the hamstrings and teaches the pattern behind every heavier pull.

PowerDumbbellControlledAll dumbbell exercises All whole body exercises

What it works

Whole Body

How to do it

1Dumbbells in front of your thighs, soft knees.
2Push the hips back and lower the weights down the front of your legs until you feel the hamstrings stretch, then drive the hips forward to stand tall.
3Rounding the lower back to reach lower is the fault — stop where your hamstrings stop you.

Cues that matter

›Soft knees, then push the hips back
›Dumbbells stay close to the legs
›Stop when the hamstrings run out of length

Watch a form guide for the dumbbell romanian deadlift ↗

Train the same thing

Dumbbell Clean and PressDumbbell · Whole Body
Dumbbell DeadliftDumbbell · Whole Body
Dumbbell High PullDumbbell · 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.