How to perform Barbell Straight Leg Deadlift with proper form

Setup

1. Equipment: Use a barbell and weights. Ensure that the barbell is on a flat surface.
2. Foot Position: Stand with your feet hip-width apart. The barbell should be positioned over the mid-foot.

Starting Position

1. Grip the Barbell: Bend at the hips, keeping your chest up and back straight. Grip the barbell with both hands, slightly wider than shoulder-width.
2. Body Alignment: Shoulders should be slightly in front of the bar, and your spine should remain neutral.

Execution

1. Lift: Engage your core, push through your heels, and straighten your hips and knees simultaneously to lift the barbell. Keep it close to your body.
2. Hip Hinge: Focus on hinging at the hips rather than bending at the knees. Your knees should remain slightly bent.
3. Bar Path: The barbell should travel in a straight line from the ground to mid-thigh.

Lowering the Bar

1. Hinge at the Hips: Reverse the movement by pushing your hips back. Maintain a flat back and neutral spine as you lower the barbell.
2. Keep Close: The bar should stay close to your legs throughout the descent until it returns to the ground.

Notes

• Breathing: Inhale as you lower the bar and exhale as you lift.
• Focus on Form: Avoid rounding your back or locking your knees during the lift.
• Range of Motion: Lower the bar down to your mid shin or until you feel a stretch in your hamstrings.

Safety Tips

• Start with lighter weights to master form.
• Consider using lifting straps if grip is an issue.

This movement primarily targets the hamstrings, glutes, and lower back.