Barbell Deadlift
1. Setup:
Foot Placement:
Stand with your feet hip-width to shoulder-width apart.
Position the barbell over the middle of your feet, with your shins close to the bar.
Your toes can be slightly pointed outward.
Grip:
Bend at your hips and knees to grip the barbell.
There are several grip options:
Double overhand: Both palms facing down.
Mixed grip: One palm facing up, the other facing down (provides a stronger grip for heavier weights).
Hook grip: similar to a double overhand grip, but the thumb is trapped under the fingers.
Grip the bar just outside of your shins.
Starting Position:
Your shins should be close to or touching the bar.
Your back should be flat and your chest up.
Your shoulders should be slightly in front of the bar.
Your hips should be lower than your shoulders.
2. The Lift:
Initiate the Lift:
Take a deep breath and brace your core.
Drive through your heels, pushing the floor away.
Keep the barbell close to your shins as you lift.
Maintain Proper Form:
Keep your back flat and your core engaged throughout the lift.
Your arms should remain straight; they are simply holding the bar.
As the bar passes your knees, push your hips forward to complete the movement.
Lockout:
Stand tall with your hips and shoulders aligned.
Squeeze your glutes at the top of the movement.
Do not hyperextend your back.
3. Lowering the Bar:
Controlled Descent:
Hinge at your hips, pushing them back.
Keep the barbell close to your body as you lower it.
Bend your knees when the bar passes them.
Lower the bar to the floor in a controlled manner.
Important Considerations:
Warm-up: Always warm up before performing deadlifts.
Start Light: Begin with a lighter weight to practice proper form.
Core Engagement: Maintaining a tight core is essential for protecting your lower back.
Neutral Spine: Keep your back flat throughout the entire movement.
Seek Guidance: If you're new to deadlifting, consider working with a qualified trainer.
