Adiletix - Conventional Deadlift

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Conventional Deadlift

1 - Stand with your feet about hip-width apart, with the barbell over the midfoot and close to your shins.
2 - Hinge at the hips and bend your knees to grip the bar just outside your legs with a double-overhand, mixed, or hook grip.
3 - Set your back neutral, brace your core, pull your shoulders down and back, and keep your chest up with your hips slightly above knee level.
4 - Take the slack out of the bar, then drive through your feet while extending your knees and hips together to lift the bar.
5 - Keep the bar close to your body as it passes your knees, then finish by standing tall with your hips fully extended without leaning backward.
6 - Lower the bar by pushing your hips back first, then bending your knees once the bar passes them, maintaining control and a neutral spine.
7 - Reset your brace and position before each repetition, or repeat smoothly if performing touch-and-go reps with proper form.

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