The setup..

Conventional Barbell Deadlift

Exercise Objective: Learn how to lift the bar off the ground properly and develop strength in the muscles of the legs, hips, back, and torso stabilisers.

Start Position:

1. Approach the bar resting on the floor or platform so the shins make contact with the bar

2. Place feet narrow about hip-width apart with toes pointed straight ahead

3. Keep back flat and shoulder blades retracted back and down, squat down to grasp the bar

4. Grasp the bar with slightly wider than shoulder-width with arms straight and elbows pointed out

(using either a double over hand, mixed grip or a hooked grip)

5. Head remains in a neutral position looking forward throughout the entire lift (do not throw head back)

6. Weight should be even spread of the foot from the heel to the big toe and little toe, and the hips

should be slightly higher than the knees

7. Take a deep breath to and engage the abdominal brace

8. Pull down on to the bar into the start position

Notes from Mentor & Coach - Oliver White.

Image: Whiteboard daily