Barbell Deadlift

Setup

• Stand with the bar over mid-foot, feet about hip width, toes turned slightly out.
• Hinge and grip just outside the knees, then drop the hips until the shins touch the bar.
• Set the chest and flatten the back, with the shoulders just in front of the bar rather than over or behind it.
• Pull the slack out of the bar before anything moves.

Execution

1. 1.Take a breath, brace, and push the floor away with the legs.
2. 2.Keep the bar in contact with the legs as it rises.
3. 3.Once past the knees, drive the hips forward to stand tall.
4. 4.Return by pushing the hips back first, then bending the knees once the bar passes them.

Breathing

Breathe in and brace before the pull, hold for the rep, breathe at the top or after setting the bar down.

Form cues

• Keep the bar over mid-foot for the whole pull.
• Pull the slack out before the bar moves.
• Squeeze the armpits to keep the lats tight.
• Push the floor away instead of yanking with the back.

Common mistakes

• Letting the hips shoot up first so the bar drifts forward.
• Rounding the lower back to reach the bar.
• Hyperextending and leaning back at lockout.
• Dropping into the next rep without resetting the brace.