Pink Barbell

 

Standing

 

This is the most important step.

The stance determines the bar's trajectory and the mechanical efficiency of the movement.

 

The stance of the deadlift is slightly narrower than the squat (heels are shoulder-width apart), with toes pointing outward.

This is to better push the legs against the ground and lock the back.

In addition, the deadlift also requires a narrow grip to improve the efficiency of the pull.

 

The bar should be 2 to 4 cm away from the shin, about directly above the shoelace bow.

For most people, this distance allows the bar to be directly above the center of the foot and allows the bar to be directly above this position from the beginning of the deadlift to the lock position.

 

Grip the bar

 

Once you are in the correct stance, bend over and grip the bar.

Remember not to let your legs touch the bar to cause the bar to move.

 

The grip is to keep your hands close to your legs.

You can judge the grip by the elbows on both sides of the knees when you bend your knees in the third step.

 

The most important thing to do during this step is not to move the barbell, so we hold the barbell with straight legs and bent waist, not by dropping the hips.

 

Knee extension

 

After holding the barbell, bend your knees and extend them forward until your shins just touch the barbell.

Do not drop your hips during this part of the movement, just move your knees and shins.

 

As soon as your shins touch the barbell, lock your hips immediately so that your hips cannot drop further.

Then, slightly abduct your knees so that your knees point toward your toes.

 

Chest extension

 

Push your chest to complete the contraction of the upper back muscles.

When you push your chest up and lift your rib cage, this contraction will be transmitted down the back until the lumbar spine is tightened and contracted (you must tighten your lower back by pushing your chest up, not arching it).

Look at a point on the ground 4 to 5 meters in front of you.

 

Deadlift

 

At this time, you need to take a deep breath and pull the barbell up to your legs.

During this process, the bar never loses contact with your legs as it moves up to the lockout position.

If you do this correctly, the bar will follow a straight vertical line.

 

This process starts from a position directly above the center of the feet and ends at the top position with the chest lifted, the knees and hips extended, the spine in a normal anatomical position, and the feet flat on the ground, with the arms hanging naturally.