KNOW YOUR LIFTS: Deadlift
Stand with bar above the center of your feet.
Shoulders in front of bar.
Arms vertical to floor outside of knees.
Bend knees until shins hit bar.
Hands about shoulder-width apart with overhand grip.
OR: Optional overhand/underhand grip.
Feet slightly more than hip-width apart, pointed straight ahead or slightly outward.
Raise hips until you feel hamstring tension.
Drive heels into floor and push up with legs.
Head inline with spine, chin up, looking straight ahead.
Lift your chest but don't squeeze your shoulder blades.
Back erect with slight arch. DO NOT ROUND OR FLATTEN BACK.
Keep bar close to body - roll it over your knees and thighs until hips and knees are locked.
Do not lean backward or bend forward.
Push hips back first, and then bend you knees once bar reaches knee level, keeping bar close to body.
“Know Your Lifts” is an illustrated guide series where we’ll show how to perform basic weight lifting exercises. Last time we covered the High-Bar Squat. On the docket today is another essential and beastly exercise: the deadlift.
Thanks to Barry Schroeder and Jim Schoenberg of CrossFit Sandstorm for consulting on this post.