How to do Deadlift with a Bar

Emphasis

The primary muscle used to create the movement for deadlift are Gluteus Maximus, Gluteus Medius and Hamstrings. The secondary muscle used are Erector Spinae, latissmus dorsi  and wrist flexors.

Starting Position

Grip the barbell with hands shoulder width apart and allow your arms to hang. Stand tall with knees hip width apart and feet straight. Bend forward (hip hinge) at the hips. Stand up to ready position.

Movement

Training Tips

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  When approaching the bar for initial grip to starting position brace abdominal, glutes, and lower body to lift the bar from rack

  
  


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  Maintain a neutral spine throughout hip hinging.

  
  


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  Push though the heels

  
  


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  Squeeze glutes from hinging position to starting position.

  
  

Warning Tips

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  Avoid anterior pelvic tilting and/or posterior pelvic tilting. You'll know when your hips are not in the right position because your lower back will hurt.

  
  


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  Avoid shrugging shoulders

  
  


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  Avoid rounding back. You'll know when your back isn't straight if your lower back will hurt so check the mirror or ask a personal trainer for instruction.

  
  


• Avoid knees bundling towards midline of body

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