Deadlift

Purpose

• the king of all lifts 👑
• awesome for traps, erectors and a thick back
• good for hamstrings and glutes

Execution

Place the bar where you want to lift. Approach the bar so the bar is directly over the middle of your feet. Stand with your feet shoulder-width apart, toes slightly out. Drive knees slightly forward until your shins touch the bar. Lean over the bar, rounding from the upper back. Grab the bar.

• pack your shoulders back and down
• brace your trunk, flex erectors and wedge yourself into the bar
• push the floor away from you, keep the bar in contact with your legs
• finish the lift by extending your hips and knees
• lower the bar by hinging the hips back, keep the bar in contact with your legs

Let your back round if you're adapted to spinal flexion—work towards it incrementally.