Sumo Deadlift
Trains quads first, with real work landing on glutes, hamstrings, erectors and more.
Muscle contribution per set
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Tempo
Wide stance deadlift with tempo; increases adductor and glute demand, controlled eccentric for posterior chain.
Toes out 30–45°; hips lower than conventional; neutral spine.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load: +2.5kg the session after you earn it. The engine watches your reps and how hard the top set felt before adding.
Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.