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Deadlift (Barbell)

Weight & Reps

Details

NameDeadlift (Barbell)
EquipmentBarbell
Primary MuscleGlutes
Auxiliary MusclesHamstrings, Quadriceps, Lower Back, Upper Back, Lats, Traps

Instructions

  1. 1Stand in front of a loaded barbell.
  2. 2The bar should be over mid-foot, your shins should be an inch or two from the bar, and your feet should be hip-width apart, with toes pointing slightly out.
  3. 3Lean forward and take hold of the bar with a double overhand grip.
  4. 4Bend your knees to position your shins against the bar. Simultaneously, retract your shoulders to straighten your back.
  5. 5Inhale.
  6. 6Initiate the pull by digging your heels into the floor.
  7. 7Lift the bar in a straight vertical line, keeping it close to your body.
  8. 8As the bar passes your knees, begin to extend your legs and drive your hips forward to complete the repetition.
  9. 9Begin the descent by driving your buttocks back and keeping your back neutral.
  10. 10Lower the barbell in the same vertical line, exhaling near the bottom.