Are you deadlifting properly? This step by step tutorial shows you the best setup for perfect form & technique EVERY TIME with 5 easy steps.

The deadlift involves picking up a heavy weight from the ground. It directly trains the spinal erectors and the entire posterior chain (hamstrings, glutes, adductors), as well as upper body muscles (deltoids, trapezius and biceps muscles), plus it even trains the quads a little bit. It builds a strong back better than any other barbell exercise.



Step 1
Walk up to the barbell until your shins are just one inch away – this will place the barbell directly over your midfoot, which is the balance point for all barbell exercises. Your heels should be 6-8 inches apart, a more narrow stance than your squat.

Step 2
Lean over with stiff legs, and take a grip that places your elbows just outside your knees. Be careful not to move or roll the bar from your midfoot.

Step 3
Bring your shins forward to touch the barbell – again without moving or rolling it away from your midfoot. Freeze your hips in place – they are not allowed to move from here.

Step 4
Squeeze your chest up to tighten all the muscles of your back. Don’t drop your hips while you squeeze your chest up. This crucial step sets your lumbar spine in normal anatomical extension.

Step 5
Push the floor away and drag the barbell up your legs while maintaining lumbar extension.

You may have heard the deadlift described as “the measure of brute strength.” If you yank on the barbell hard enough, it’ll come off the ground, right? Not quite. Just like the squat, bench and the overhead press, there is a proper way to execute the deadlift.

Because the deadlift starts from a dead stop in the bottom position--you don't have a lowering or eccentric portion that comes before the concentric or ascent--the correct setup puts you in the proper position to deadlift properly.

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0:00 5 Step Setup
1:21 First Time Execution & Tips
3:01 Stringing Together Multiple Reps
4:35 Lockout/Top Position & More Pointers

Learn more:
5 steps: [ Ссылка ]
Short video: [ Ссылка ]
Setup mistakes: [ Ссылка ]
Muscles worked: [ Ссылка ]
Form fixes: [ Ссылка ]
Drop & pop: [ Ссылка ]
Squeeze slack out: [ Ссылка ]
Grip: [ Ссылка ] --------------

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