Barbell Deadlift

Instructions

1. 1.Stand with your feet shoulder width apart and a barbell on the floor in front of you. Approach the barbell such that it is centred over your feet.
2. 2.Keeping your back straight, bend at the hips and grip the barbell with an alternating grip ( one palm facing forward, the facing backward). This is your starting position.
3. 3.Lower your hips and begin to pull the bar up by pushing the floor through your heels.
4. 4.Pull the bar up until your body is vertical, keeping the bar close to your body throughout the movement. Push your hips forward and shoulder blades back at the top of the motion.
5. 5.After a brief pause, slowly and carefully return to the starting position.
6. 6.Repeat for as many repetitions as required.

Tips

• To keep the bar close to your body during the movement, squeeze your lats. “Squeeze the oranges in your armpits”.
• Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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