--- title: Deadlift Workout | BridgeAthletic description: "Check out the introduction to and day 1 of the building blocks deadlift progression: the frog squat." image: https://blog.bridgeathletic.com/hubfs/987_-_Frog_Squat.Still002_cropped.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/987_-_Frog_Squat.Still002_cropped.jpg) August 31, 2015 By BridgeAthletic # Deadlift Workout | BridgeAthletic Share: - - - Welcome to Volume two of the Building Blocks Progression powered by BridgeAthletic. Over the next four weeks we will cover a few more of the most important exercise progressions and topics for athletic development. Join us this week as we delve into the importance of the Deadlift.  [![Deadlift-Day1](https://blog.bridgeathletic.com/hs-fs/hubfs/987_-_Frog_Squat.Still002_cropped.jpg?width=350&name=987_-_Frog_Squat.Still002_cropped.jpg "Deadlift-Day1")](https://bridgeathletic-1.hs-sites.com/buildingblocks) ### **Exercise Introduction:** The Deadlift can regarded as one of the true tests of overall strength as it is a compound movement that works more muscle groups than any other exercise. Not only is it great for overall strength gains, but it is very useful in injury prevention and rehab/return to play protocols. Posture is a crucial emphasis for developing athletes in performing the Deadlift. With proper technique, the movement strengthens the core as well as the muscles that support the spine and hips. This progression will focus on hip stability, range of motion, posture and appropriate loading to track the athlete to optimal deadlift technique and weight. Today we are introducing the Frog Squat! The Frog Squat focuses on lower-extremity flexibilty, hip stability and posture. #### **Exercise 1: Frog Squat**      **Tips:** To perform the Frog Squat, stand with your feet shoulder-width apart, toes rotated out slightly. Keep your chest up and back flat throughout the movement. With arms straight, hands placed one on top of the other pointed toward the ground, squat slowly toward the ground. Keeping your chest up, try to touch the ground with your fingertips. If you cannot reach the ground, go as far as your range of motion allows while keeping good posture. Pause. Return slowly to the start position without locking your knees out. Pause. Repeated for prescribed reps.   **More Building Blocks:** Check out more from our building Blocks Series. [**Download our e-book**](https://bridgeathletic-1.hs-sites.com/buildingblocks)to receive an in-depth look at our full August Building Blocks! [Day 2: Monster Walks](https://blog.bridgeathletic.com/building-blocks-the-pullup-day2-0) [Day 3: Goblet Squat](https://blog.bridgeathletic.com/building-blocks-the-deadlift-progression-day-3) [Day 4: DB/KB Deadlift](https://blog.bridgeathletic.com/building-blocks-the-deadlift-progression-day-3-0) [Day 5: Hexbar Deadlift](https://blog.bridgeathletic.com/building-blocks-the-deadlift-summary) ### **Summary:** Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at [https://www.facebook.com/BridgeAthletic](https://www.facebook.com/BridgeAthletic), Twitter at [https://twitter.com/BridgeAthletic](https://twitter.com/BridgeAthletic) or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.   Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.    Be sure to check back tomorrow for more Building Blocks! [![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) #### About the Author [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png) At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... 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