Cyclists spend hours flexed at the hip with no load through extension. The deadlift is the corrective. It builds the posterior chain in the exact pattern cycling neglects, raises bone density (which masters riders lose without resistance work), and produces the kind of trunk stability that turns into late-ride power on rough roads. Conventional or trap-bar both work; trap-bar is friendlier on the lower back and the easier place to start for most cyclists. Programme it 1-2x per week in the off-season at 5-8 reps in the 70-85% 1RM range; in-season, drop to 1x per week at 80-85% for 3-5 reps with a strict cap on volume. The non-negotiable is form: a coach or competent gym partner watches the first month. Derek Teel and Menachem Brodie are the two coaches Anthony has interviewed on this most often, and both make the same point — for cyclists over 40, this lift is not optional. Pair with the squat for full lower-body coverage.
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