Deadlift form

Deadlift

  • Step 1:
    • Shin should be 1 inch away from bar. (So, middle of foot directly under bar. This is important.)
    • Point toes out a little, not too much. (This will allow the knees to go out into the elbows later.)
    • Barbell doesn’t go forward at all from this point on.
  • Step 2 - grip:
    • (Don’t use alternate grip because that creates asymmetry.)
    • Leave ass up.
    • You’ll want to roll the barbell but DON’T do that.
    • Leave knees tight (i.e. wherever they are).
  • Step 3:
    • Bend knees until shin touches the bar.
    • Hips don’t move after this position. (Hips higher than what you want.)
    • Don’t drop the butt.
    • Push knees a little into the elbow.
    • Lift chest and drop belly between the knees.
  • Step 4 - going up:
    • Drag bar along the shins.
    • Lift the chest up at the end. That’s the finish.
    • Think of pushing the feet into the floor.