How to Deadlift

The deadlift is one of the most fundamental and effective strength training exercises. Here’s how to perform it correctly:

1. Setup: Stand with feet hip-width apart, toes under the barbell. The bar should be close to your shins.

2. Grip: Bend down and grip the bar just outside your knees. Use either a double overhand grip or mixed grip.

3. Position: Lower your hips until your shins touch the bar. Keep your chest up and back straight.

4. Lift: Drive through your heels, extending your hips and knees simultaneously. Keep the bar close to your body as you rise.

5. Lockout: At the top, stand tall with shoulders back. Avoid leaning back excessively.

6. Lower: Hinge at the hips first, then bend your knees to return the bar to the ground.

Remember to:

• Keep your core engaged throughout the movement
• Maintain a neutral spine
• Breathe properly (inhale before lifting, exhale at the top)
• Start with lighter weights to master the form

Always warm up properly and consider working with a trainer to ensure proper technique.