AUTOPLAY
Mastering The Deadlift
13 steps
Hello!
The deadlift is a hinging movement.
1. The deadlift is a hinging movement.
1
To begin, step up to the bar so that it cuts your shoes in half.
2. To begin, step up to the bar so that it cuts your shoes in half.
2
Have a soft bend in your knees and hinge your hips back.
3. Have a soft bend in your knees and hinge your hips back.
3
Grip the bar tightly as though you are trying to break the bar in half.
4. Grip the bar tightly as though you are trying to break the bar in half.
4
You should be looking a few feet in front of the bar for the entire lift.
5. You should be looking a few feet in front of the bar for the entire lift.
5
Take a big breath in, hold it + push your feet into the ground. Hips forward, squeeze your butt!
6. Take a big breath in, hold it + push your feet into the ground. Hips forward, squeeze your butt!
6
You should be standing up straight, your shoulders directly over your feet.
7. You should be standing up straight, your shoulders directly over your feet.
7
To lower the bar, hinge your hips back + bend your knees.
8. To lower the bar, hinge your hips back + bend your knees.
8
Try to lower the bar with so much control it doesn’t make a sound.
9. Try to lower the bar with so much control it doesn’t make a sound.
9
Start with sets of 5 reps + work up to a weight that feels challenging.
10. Start with sets of 5 reps + work up to a weight that feels challenging.
10
Mistake #1: Rounding your back. Fix: Keep your back flat the entire time.
11. Mistake #1: Rounding your back. Fix: Keep your back flat the entire time.
11
Mistake #2: Overdoing it at the top. Fix: Just stand up straight.
12. Mistake #2: Overdoing it at the top. Fix: Just stand up straight.
12
Mistake #3: Squatting the bar down. Fix: Hinge and feel weight in your heels.
13. Mistake #3: Squatting the bar down. Fix: Hinge and feel weight in your heels.
13
Thanks!