Deadlift (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet hip-width apart, with the barbell positioned over the middle of your feet.
   • Bend at your hips and knees to lower your body and grip the barbell with both hands, using an overhand grip.
2. Step 2Grip the Bar
   • Place your hands shoulder-width apart on the barbell.
   • Ensure your grip is firm and your wrists are straight.
3. Step 3Position Your Body
   • Keep your chest up and your back straight, with your shoulder blades retracted.
   • Engage your core and look forward to maintain a neutral spine.
4. Step 4Lift the Bar
   • Push through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
   • Keep the barbell close to your body as you lift, maintaining a straight back.
5. Step 5Stand Tall
   • Continue lifting until you are fully upright, with your shoulders back and chest proud.
   • Avoid leaning back at the top of the movement.
6. Step 6Lower the Bar
   • Hinge at your hips and bend your knees to lower the barbell back to the ground.
   • Keep the bar close to your body and maintain a straight back throughout the descent.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form throughout each lift.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the barbell down on the ground.
   • Stand up straight and take a moment to recover before moving on to your next exercise.