Deadlift - Deficit (Barbell)

Step-by-step instructions

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

1. Step 1Setup
   • Stand on a platform or a weight plate to create a deficit, with your feet hip-width apart.
   • Position a barbell over your midfoot, ensuring it is centered.
2. Step 2Grab the Bar
   • Bend at your hips and knees to reach down and grasp the barbell with an overhand grip, hands shoulder-width apart.
   • Ensure your grip is firm and your arms are straight.
3. Step 3Position Your Body
   • Lower your hips and keep your chest up, engaging your core and retracting your shoulder blades.
   • Your back should be straight, and your gaze should be forward to maintain proper neck alignment.
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 bar close to your body as you lift, driving your hips forward.
5. Step 5Lockout
   • Stand tall at the top of the lift, fully extending your hips and knees.
   • Ensure your shoulders are back and your chest is proud at the top position.
6. Step 6Lower the Bar
   • Hinge at your hips and bend your knees to lower the barbell back to the starting position.
   • Maintain control and keep the bar close to your body as you descend.
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 stand upright with the barbell in front of you.
   • Safely place the barbell back on the ground or a rack.