Deadlift
4 SETS - 12 REPETITIONS
1. Set Up:
Stand with your feet hip-width apart, with the barbell over the middle of your feet.
The barbell should be loaded with an appropriate weight and secured with collars.
2. Starting Position:
Bend your hips and knees to lower your body to the barbell.
Keep your back straight, chest up, and your core engaged.
Grasp the barbell with both hands using an overhand grip (palms facing you) or a mixed grip (one palm facing you, one palm facing away).
Your hands should be positioned slightly wider than shoulder-width apart.
3. Lifting Motion:
Inhale as you push through your heels and extend your hips and knees.
Keep the barbell close to your body as you lift it upward. Maintain a strong, straight back throughout the movement.
4. Range of Motion:
Stand up fully, straightening your hips and knees. At the top, your body should be fully upright.
5. Squeeze and Pause:
At the top of the movement, pause briefly and contract your glutes and lower back muscles.
6. Lowering the Barbell:
Exhale as you bend your hips and knees to lower the barbell back to the ground. Keep your back straight and core engaged.
7. Finish:
Once the barbell is back on the ground, release your grip and stand up straight.
Tips for Proper Deadlift Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Back Position: Keep your back straight and chest up throughout the movement to prevent rounding.
Breathing: Inhale as you lift the barbell and exhale as you lower it.
Warm-Up: Perform a light warm-up before starting your deadlift sets to prepare your muscles.
Proper Grip: Use a grip that feels comfortable and secure for you, but ensure that it’s strong enough to maintain your grip on the barbell.