Back
Deadlifts
The foundational movement for total-body strength and posterior chain development.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and the barbell positioned over the middle of your feet.
Hinge at the hips and bend your knees to grip the bar with hands just outside your legs.
Flatten your back and pull your shoulder blades down to engage your lats and take the slack out of the bar.
Drive through your heels to lift the bar vertically while keeping it close to your shins.
Stand tall at the top of the movement by locking out your hips and knees without leaning backward.
Lower the weight by hinging at the hips and controlling the bar until it rests completely on the floor.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the initial pull
- Allowing the barbell to drift away from the body
- Jerking the bar off the floor instead of using a smooth pull
- Hyper-extending the spine at the top of the lift
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.