How to do deadlift

Coach's Tips

The deadlift significantly contributes to strengthening your back muscles, as it involves a group of muscles situated at the rear. This exercise is fundamental for developing well-defined back muscles.

Start Position

1. Position your feet at hip-width and place the barbell on the floor in front of you.

2. Lower your body by bending your hips and knees, maintaining a flat back.

3. Hold the barbell with an overhand grip, spacing your hands slightly wider than shoulder-width.

4. Push your chest outward and maintain a slight upward gaze.

Proper Form

1. Inhale deeply and engage your core.

2. Drive through your feet to lift the barbell, extending your hips and knees until you're standing straight.

3. Keep the bar close to your body and your arms extended.

4. Pause briefly at the top of the lift.

Breathing Technique

1. Inhale deeply prior to initiating the lift.

2. Exhale as you raise the barbell.

3. Inhale once you reach the peak of the lift.

Precautions

1. Maintain a flat back and engage your core consistently throughout the lift.

2. Avoid rounding your back or using momentum to lift the barbell.

3. Do not jerk or bounce the bar off the ground.

4. Select a weight that matches your fitness level.