Straight Leg Deadlift (SDL) (Barbell) v2

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 grip the barbell with both hands, using an overhand grip.
2. Step 2Position Your Feet
   • Ensure your feet are flat on the ground and your toes are pointed slightly outward.
   • Your grip on the bar should be just outside your knees.
3. Step 3Engage Your Core
   • Before lifting, engage your core by tightening your abdominal muscles.
   • Keep your chest up and your back straight, with your shoulders slightly back.
4. Step 4Lift the Bar
   • Push through your heels to lift the barbell, extending your hips and knees simultaneously.
   • Keep the barbell close to your body as you lift it, maintaining a straight back.
5. Step 5Stand Tall
   • Once you are fully upright, pause for a moment at the top of the lift.
   • Ensure your shoulders are back and your chest is proud.
6. Step 6Lower the Bar
   • Hinge at your hips and bend your knees to lower the barbell back to the ground.
   • Keep your back straight and the bar close to your body as you lower it.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form throughout each lift.
   • Focus on controlled movements rather than rushing through the exercise.
8. Step 8Finish the Exercise
   • After completing your reps, carefully set the barbell down on the ground.
   • Stand tall and take a moment to catch your breath before moving on to your next exercise.