How to perform Barbell Deadlift with proper form

Setup

1. Foot Position: Stand with feet hip-width apart, toes pointing slightly outward.
2. Bar Position: The bar should be over the mid-foot.

Grip

1. Hands: Bend at the hips and knees to reach down.
2. Grip: Use a double overhand or mixed grip (one palm facing you, one away). Grab the bar just outside your knees.

Body Position

1. Back: Keep your back straight and shoulders slightly in front of the bar.
2. Hips: Set your hips at a height that keeps your spine neutral.

Lift

1. Engage Core: Tighten your core muscles to stabilize your spine.
2. Push Through Your Heels: Drive through your heels as you lift the bar, extending your hips and knees simultaneously.
3. Lower the Bar: Keep the bar close to your body, extending your knees first, then your hips.

Finish

1. Stand Tall: At the top, your shoulders should be back and chest up, avoiding hyperextension of the back.
2. Control the Descent: Reverse the movement by hinging at the hips and bending the knees to lower the bar back to the ground.

Tips

• Keep the bar close to your body throughout the movement.
• Avoid rounding your back.
• Maintain a neutral spine and avoid excessive arching or flexion.