Barbell Deadlift

1. Position your feet hip-width apart under the barbell with toes pointing slightly outward, then bend at your hips and knees to grip the bar with hands just outside your legs.
2. Set your grip by placing hands shoulder-width apart in an overhand or mixed grip, keeping your arms straight and shoulders directly over the bar.
3. Lower your hips and lift your chest to create a flat back position, maintaining a neutral spine while pulling your shoulder blades down and back.
4. Take a deep breath into your diaphragm, brace your core, and create tension throughout your body before initiating the movement.
5. Drive through your heels and push the floor away, keeping the barbell close to your body as you extend your knees and hips simultaneously.
6. As the bar passes your knees, focus on driving your hips forward while maintaining a tight core and flat back position.
7. Stand tall at the top with shoulders back, hips fully extended, and knees locked out, exhaling at the completion of the movement.
8. Lower the weight by hinging at the hips first, then bending the knees once the bar passes them, maintaining your flat back position throughout the descent.

Important information

• Keep the barbell in contact with your legs throughout the entire movement to maintain proper leverage and reduce strain on your lower back.
• Never round your lower back during the lift—maintain a neutral spine position from setup to completion.
• If you feel the weight in your toes or the balls of your feet, shift your weight back to ensure you're pressing through your heels.
• Avoid jerking the weight off the floor; instead, create tension in your body before initiating a smooth, controlled pull.