Tempo Deadlift

Set up exactly as you would for a standard deadlift — bar over your midfoot, shins close, hips down, chest up, shoulder blades pulled together. The difference is entirely in the speed: pull the bar off the floor with the same control you'd use to lift it, then lower it back down deliberately slowly instead of letting it drop, fighting the weight the whole way to the floor. Keep your back flat and your core braced through that slow lowering phase, since it's far easier for your spine to round when you're fighting gravity for several seconds than when the rep is quick. Reset your position fully at the bottom rather than bouncing straight into the next pull.