“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.
– 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.
– Raise hips until you feel hamstring tension.
– Feel slightly more than hip-width apart, pointed straight ahead or slightly outward.
– 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 your knees once bar reaches knee level, keeping bar close to body. OR: Drop.
Illustration by Ted Slampyak