Barbell Deadlift

Steps

• 1. Set Up the Barbell: Approach the barbell so that your shins are close to the bar. The barbell should be centered over the middle of your feet.

• 2. Foot Placement: Position your feet hip-width apart, with your toes pointing slightly outward. The midfoot should be under the barbell.

• 3. Grip the Barbell: Bend at your hips and knees to grasp the barbell. Your hands should be placed slightly wider than shoulder-width apart. You can choose between a double overhand grip (both palms facing you) or a mixed grip (one palm facing you and one facing away).

• 4. Set Your Back: Lower your hips and engage your core muscles. Imagine your spine as a neutral, straight line from your head to your tailbone. Your lower back should not be excessively arched or rounded.

• 5. Lift the Bar: As you begin to lift the barbell, push through your heels and focus on extending your hips and knees simultaneously. Keep the barbell close to your body throughout the movement.

• 6. Initial Pull: Initiate the lift by pushing the floor away with your legs. As the barbell rises, keep your back flat and your chest up, maintaining that neutral spine alignment.

• 7. Hip Extension: Once the barbell passes your knees, fully extend your hips by pushing them forward. This movement should come from the power of your glutes and hamstrings.

• 8. Finish the Movement: Stand up tall with your shoulders back, chest out, and hips fully extended. At the top of the movement, your body should form a straight line from head to heels, with the barbell held against your thighs.

• 9. Lower the Barbell: To lower the barbell back down, reverse the movement by hinging at your hips and bending your knees. Keep the barbell close to your body as it descends.

• 10. Complete the Repetitions: Perform the desired number of repetitions, maintaining proper form throughout. Focus on controlling the descent and avoiding any jerky or uncontrolled movements.