Barbell Deadlift

Back · Barbell

How to do it

Bar over the middle of your foot, almost touching your shin. Hands just outside your knees, hips high and chest up, back flat from tailbone to head. Brace, pull the slack out of the bar and **push the floor away** instead of pulling with your back; the bar travels against your legs. Lock hips and knees together, without leaning back at the top. You feel glutes, hamstrings and the whole back holding position. The classic mistake is the hips rising before the chest: when that happens the back rounds and the weight is too heavy.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Legs, Glutes, Forearms

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