Floral Pattern
Floral Pattern

Proper Deadlift Form A Step-by-Step Guide

Start with Your Feet: Stand with your feet hip-width apart, toes slightly pointing out. The barbell should be over the middle of your feet.

Grip the Bar: Bend at the hips and knees to lower your body. Grip the bar with both hands, slightly wider than shoulder-width. Your arms should be just outside your knees.

Set Your Back: Engage your core and keep your back straight. Your chest should be up and shoulders back, maintaining a neutral spine.

Lift Your Hips: Push through your heels to lift the barbell. Your hips and shoulders should rise at the same rate. Avoid letting your hips shoot up faster than your chest.

Extend Your Knees and Hips: As you lift, fully extend your knees and hips, standing tall with the bar close to your body. Do not overextend your lower back.

Lockout at the Top: At the top of the lift, squeeze your glutes and stand erect with your shoulders back. Avoid leaning backward.

Lower the Bar: To return the barbell to the ground, push your hips back and bend your knees. Keep the bar close to your body as you lower it.

Maintain Control: Lower the bar in a controlled manner, maintaining your back position and core engagement throughout the descent.

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