Barbell Tempo Deadlift

1. 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. 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. 3 - Take a deep breath, brace your core, and create tension through your lats by 'spreading the floor' with your feet.
4. 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. 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. 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. 7 - Reset your position and brace before initiating the next repetition.