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Deadlift

Target Hamstrings & glutes  ·  Equipment Body weight  ·  Level Intermediate  ·  Reps 8

Deadlift is an intermediate-level fitness movement targeting the hamstrings & glutes, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Lower1.8s · flow Push the hips back with a flat back as the arms hang below the shoulders
2. Lift1.4s · settle Drive the hips forward and return to a tall stance

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "Deadlift"
  rig humanoid
  pose start = standing

  step "Lower" 1.8s flow:
    pelvis: hinge 75
    knees: flex 14
    ankles: plantarflex 0
    shoulders: flex 70
    elbows: pronate 80
    neck: extend 12
    ground-lock: feet
    cue "Push the hips back with a flat back as the arms hang below the shoulders"

  step "Lift" 1.4s settle:
    pelvis: hinge 0
    knees: flex 0
    ankles: plantarflex 0
    shoulders: flex 0
    elbows: pronate 80
    neck: extend 0
    ground-lock: feet
    cue "Drive the hips forward and return to a tall stance"

  repeat 8

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