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Proper Form for Barbell Deadlift:
- Starting Position: Stand with your feet hip-width apart, toes slightly turned out. Position the barbell over the middle of your feet.
- Grip the Bar: Hinge at your hips and bend your knees to grip the bar slightly wider than shoulder-width. Use a double overhand or mixed grip.
- Engage Your Core: Keep your back straight, chest up, and shoulders slightly in front of the bar. Brace your core and engage your lats.
- Lift the Bar: Drive through your heels, extending your hips and knees simultaneously while keeping the bar close to your body.
- Lockout Position: Stand tall with your hips fully extended, shoulders pulled back slightly (not shrugged), and spine neutral.
- Controlled Lowering: Hinge at the hips first, then bend your knees as you lower the bar back to the starting position.
Common Mistakes:
- Rounding the Back: Keep a neutral spine to avoid excessive strain on the lower back.
- Starting the Lift with the Back Instead of the Legs: Engage your legs and hips first, not just your back.
- Letting the Bar Drift Away: Keep the bar close to your body throughout the movement for better control.
- Overextending at the Top: Avoid excessive leaning back when locking out. Stand tall with a neutral spine.
- Jerking the Bar Off the Ground: Use a controlled, smooth movement to prevent injury.
- Not Engaging the Lats: Keep your shoulders down and tight to maintain proper upper body positioning.
Barbell Deadlift Tutorial
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