- Stand behind the bar, so that it is over the balls of your feet.
- Keep feet shoulder width apart, pointing forwards or slightly outwards.
- Squat down grasp the bar, hands slightly greater than shoulder width apart.
- Thighs should be approximately parallel to the ground, back straight, and eyes looking forward.
- Keeping the back rigid and arms straight, lift the bar using the legs, keeping the bar as close to the body as possible.
- When standing upright, complete the lift by raising the shoulders.
- Return bar to ground using a controlled technique.
Key points to remember
- To avoid injury, keep the back straight at all times, assisted by raising the head.
- Make sure you move in a smooth motion throughout the lift.
- Alternate hand grip (one overhand, one underhand)
- Perform the exercise with the bar between the legs.
- Use a hex bar (also called a trap bar) to better keep the weight closer to your center of gravity and enable you to lift heavier erights safely.
- Straight legged deadlifts. For info, see here.
- A dead lift exercise you can do at home with a bucket
- Read an article on Deadlifts: A Trick For Stiff-Legged Deadlifts.
- An argument why you should avoid the deadlift
- Overhand or underhand - a description of each of the grip types
- About the equipment: Trap (Hex) Bar
- Deadlift maximum fitness test
- Powerlifting Deadlift Sport
Any comments, suggestions, or corrections? Please let us know.