Barbell Deadlift

Setup

1. 01Stand with the bar over the middle of the foot.
2. 02Hinge down and grip the bar just outside the legs.
3. 03Pull slack out of the bar by tightening lats and bracing hard.
4. 04Set the hips where shoulders sit slightly in front of the bar.

Execution

1. 01Push the floor away while keeping the bar close.
2. 02Let knees and hips extend together as the bar passes the knees.
3. 03Finish tall by squeezing glutes without leaning back.
4. 04Return the bar with control by hinging first, then bending knees.

Checkpoints

• -Bar stays close enough to lightly trace the legs.
• -Back position is set before the bar leaves the floor.
• -Hips do not shoot up before the chest.
• -Lats stay tight through lockout.

Common mistakes

• -Yanking the bar before bracing.
• -Letting the bar drift forward.
• -Overextending the low back at lockout.
• -Dropping into a squat instead of hinging.