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The Deadlift

The Deadlift

  1. Start with your feet around hip width apart, toes facing forwards and the bar just over the laces of your shoes.

  2. Without bending your knees yet bend over and grip the bar so arms fall just outside your knees, for now palms should both be facing you.

  3. Dip your knees slightly until your shins touch the bar.

  4. Drop your hips and try to stick your chest and bum out at the same time.

  5. Pull your shoulder blades together and engage your lats.

  6. At this point everything should be tight and locked in place.

  7. With your weight in your heels, take a deep breath pull the slack out of the bar in one smooth action (no yanking of the bar) The main movement should come from your hips and the back should stay straight throughout.

  8. The bar should stay close to your body at all times, as the bar passes your knees force your hips forward and squeeze your glutes hard, finishing stood up straight with glutes squeezed and upper back engaged.

  9. Return bar to floor and repeat with same technique.

Deadlift variations and scalable exercises There are many variations and scalable exercises that can be performed to mimic similar movement patterns and work the same muscles as the conventional deadlift explained above. Ask your trainer which variations may suit your ability and goals best and they will show you how to perform correctly. A few examples:

  1. Trap bar deadlift

  2. Rack pulls

  3. Romanian deadlift

  4. Kettle bell low hold squat

  5. Sumo deadlift

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