Straight Leg Deadlift (SDL) (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 grasp the barbell with an overhand grip, hands shoulder-width apart.
2. Step 2Position Your Body
   • Keep your back straight and core engaged, and lift your chest up while looking forward.
   • Ensure your shoulders are slightly back and your weight is distributed evenly on your feet.
3. Step 3Initiate the Lift
   • Begin the movement by pushing through your heels and extending your hips forward.
   • Keep the barbell close to your body as you lift it, maintaining a straight back.
4. Step 4Stand Tall
   • Continue to lift the barbell until you are standing upright, with your shoulders back and chest up.
   • At the top of the movement, ensure your hips are fully extended without leaning back.
5. Step 5Lower the Bar
   • Hinge at your hips to lower the barbell back down, keeping it close to your body.
   • Bend your knees slightly as you lower the barbell, maintaining a straight back throughout.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form with each lift and lower.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell to the ground.
   • Stand upright with your back straight before stepping away from the barbell.