Deadlift Instructions

A compound exercise, the deadlift works multiple muscles at once. The exercise develops core strength while also adding muscle mass throughout your body. As effective as it is, the deadlift can also be a harmful exercise, particularly to the lower back, if you perform it without proper technique. Along with preventing injury, proper technique plays a crucial role in gradually increasing the effectiveness of the exercise.

Instructions

    • 1

      Set your feet approximately shoulder-width apart beneath the bar. Arrange your feet until the bar is about 4 to 6 inches from your shins. Keep your toes either straight or pointed slightly outward.

    • 2

      Bend down. Using an overhand grip, grab the bar with both hands.

    • 3

      Keep your legs straight for the moment and inhale deeply.

    • 4

      Lower your hips, simultaneously bending your knees toward the bar until your shins touch the bar.

    • 5

      Keep your back straight and look straight ahead or slightly up.

    • 6

      Use your legs to push off from the floor while gradually raising your back. Keep your back straight and the bar close to your body as you lift it off the floor.

    • 7

      Contract your gluteal muscles once the bar reaches knee level. Continue pulling the bar above your knees and over your thighs.

    • 8

      Raise your shoulders once you achieve a full upright position.

    • 9

      Maintain tension on your gluteal muscles as you lower the bar back down to knee level. Once the bar reaches knee level, bend your knees and return the bar straight down to the ground.