Hinge · Public sample
Barbell Deadlift
A hip-hinge movement that develops posterior-chain strength and control when lifting from the floor.
Sample instructions · Professional technique review pending.
- Movement pattern
- Hinge
- Equipment
- Barbell + plates; conventional stance
- Level
- Intermediate
- Primary focus
- Glutes, hamstrings and back
How to perform: Barbell Deadlift
Setup
Stand with your feet hip-width apart and the bar over your mid-foot. Hinge at your hips and grip the bar, keeping it close to your legs.
Brace
Take a breath, brace your core and set your lats. Keep a neutral spine before you start the lift.
Hinge and lift
Drive through the floor and extend your hips and knees together. Keep the bar close to your body as you stand. Finish tall with your glutes; do not lean back.
Return
Hinge at your hips and push them back. Lower the bar under control to the floor, keeping it close to your body. Reset your position before the next repetition.
Technique essentials
- Set your feet hip-width apart, with the bar over mid-foot.
- Brace your core before you move.
- Keep the bar close to your body.
- Finish tall without leaning back.
Watch for
Rounding the low back
Maintain a neutral spine throughout the movement.
Bar drifting away
Keep the bar close to your body and moving along a straight path.
View the complete original mockup
The readable instructions above follow this supplied mockup. Displaying the sample does not approve it for an assigned client program.
Open full-size mockup