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Deadlift

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

Deadlift is a intermediate-level fitness movement targeting the hamstrings & glutes, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Lower1.8s · ease-in-out Push the hips back and hinge with a flat back: let the arms hang to the bar
2. Lift1.4s · ease-out Drive the hips forward to stand tall, bar close to the body

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

posecode exercise "Deadlift"
  rig humanoid
  pose start = standing

  step "Lower" 1.8s ease-in-out:
    pelvis: hinge 75
    knees: flex 25
    shoulders: extend 60
    neck: extend 12
    ground-lock: feet
    cue "Push the hips back and hinge with a flat back: let the arms hang to the bar"

  step "Lift" 1.4s ease-out:
    pelvis: hinge 0
    knees: flex 0
    shoulders: extend 0
    neck: extend 0
    ground-lock: feet
    cue "Drive the hips forward to stand tall, bar close to the body"

  repeat 8

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