Deadlifting Step by Step

Proper Deadlift Setup and Execution

1. Foot Position:
   Stand with your feet hip-width apart, with the barbell directly over your midfoot. This stance provides a strong, stable base and allows for maximum power.

2. Grip the Bar:
   Hinge at your hips and bend your knees slightly, reaching down to grip the bar just outside your legs. Use an overhand or mixed grip, depending on your preference.

3. Set Your Hips (The "Deadlift Chair"):
   Imagine sitting back into a "deadlift chair" — your hips should be low enough to engage your glutes but not so low that you lose tension in your hamstrings. Your shins should be nearly vertical, and your shoulders should be slightly in front of the bar.

4. Engage Your Lats and Chest:
   Before initiating the lift, tighten your pecs as if you’re trying to squeeze a pencil between your chest muscles, and pull your lats down and back like you’re trying to tuck them into your back pockets. This creates a solid, tension-filled upper body.

5. Take the Slack Out of the Bar:
   Gently pull upward on the bar until you feel resistance. This "taking the slack out" ensures the bar is loaded with tension, minimizing jerky movements and helping maintain proper alignment.

6. Create "Floor Ripping" Tension:
   Push your feet outward against the floor as if you’re trying to "rip the floor apart" with your shoes. This cues your glutes to engage and stabilize the lift.

7. Brace Your Core:
   Take a deep belly breath and brace your core as if you’re about to be punched in the stomach. This protects your spine during the lift.

8. The Pull:
   Drive through your heels and extend your hips and knees simultaneously, keeping the bar close to your body. Maintain a tight upper back and a neutral spine throughout the movement.

9. Lockout:
   At the top, fully extend your hips and knees, standing tall with your chest proud and shoulders pulled back. Avoid overextending your lower back.

10. Controlled Descent:
    Reverse the movement by hinging at the hips first, then bending your knees once the bar passes them. Keep control throughout the descent.

By focusing on these cues—especially "floor ripping" tension, activating your pecs and lats, and finding your deadlift chair—you'll ensure a safe, powerful, and efficient deadlift every time.