Adiletix - Barbell Tempo Deadlift - Step-by-Step Guide
Barbell Tempo Deadlift
1 - Stand with your feet hip-width apart, with the barbell over your mid-foot. Grip the bar just outside your legs using a double overhand grip.
2 - Hinge at the hips and bend your knees until your shins touch the bar. Keep your back flat, chest up, and shoulders slightly in front of or over the bar.
3 - Take a deep breath, brace your core, and create tension through your lats by 'spreading the floor' with your feet.
4 - Begin the lift by driving through your heels, extending your knees and hips simultaneously. Pull the bar up at a slow, controlled tempo (e.g., 3-4 seconds on the way up).
5 - As the bar passes your knees, drive your hips forward to lock out, keeping the bar close to your body throughout the movement.
6 - Lower the bar back to the floor at the same slow, controlled tempo (e.g., 3-4 seconds on the way down), maintaining a neutral spine throughout.
7 - Reset your position and brace before initiating the next repetition.
