How to do a barbell deadlift

Setup:

1. Foot Position: Stand with your feet approximately hip-width apart, toes slightly outward if it feels more natural. The bar should be over the middle of your feet.
2. Grip: Grab the barbell with an overhand grip, slightly wider than shoulder-width. You can also try a mixed grip (one over, one under) for heavier weights, but be mindful of potential imbalances.
3. Hip Hinge: Bend at your hips, pushing them back, until your shins touch the bar. Your back should remain straight.
4. Chest Up: Lift your chest and flatten your back by engaging your lats (imagine squeezing oranges under your armpits).

The Lift

1. Initiate the Pull: Brace your core, take a deep breath, and begin the lift by driving your legs into the ground. Keep the bar close to your body.
2. Engage Glutes and Hamstrings: As the bar passes your knees, explosively extend your hips, using your glutes and hamstrings for power.
3. Stand Tall: Squeeze your glutes at the top, standing fully upright. Avoid overextending your back at the top.
4. Controlled Descent: Reverse the movement with control, maintaining tension. Hinge at your hips and lower the bar down the same path.
5. Reset: Briefly rest the bar on the ground (avoid bouncing), then repeat the motion.

Tips:

• "Pull the slack out": Before initiating the lift, create slight tension on the bar to optimize tightness.
• Bar path: The bar should move in a near-vertical line, close to your shins and thighs.
• Avoid rounding: Keep your back neutral throughout, focusing on hinging at the hips.
• Don't be afraid to ask: Seek guidance from an experienced lifter or trainer, especially with heavier lifts.