Maximal glute loading with almost no spinal compression — a key reason it's here instead of more deadlifting. Functional hip extension for sprinting, jumping, and lockout strength.
Cues
Upper back on a bench, bar over the hips (use a pad), chin tucked, ribs down, drive through the heels to full hip extension and squeeze. Don't hyperextend the low back.
Programming
3 × 8–12. Back Extension is the alternative on this slot.
How to progress
Double progression; pause at lockout. → Progression