- With feet flat beneath bar, squat down and grasp bar with
shoulder width or slightly wider overhand or mixed grip.
- Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Return and repeat.
- Target muscle is exercised isometrically. Throughout lift,
keep hips low, shoulders high, arms and back straight. Knees
should point same direction as feet throughout movement. Keep
bar close to body to improve mechanical leverage. Grip strength
and strength endurance often limit ability to perform multiple
reps at heavy resistances. Gym chalk, wrist straps, grip work,
and mixed grip can be used to enhance grip. Mixed grip indicates
one hand holding with overhand grip and other hand holding with
underhand grip. Lever
barbell jack can be used to lift barbell from floor for easier
loading and unload of weight plates.
- In powerlifting, do not squat down too deep and keep shoulder
joint slightly behind bar for optimal leverage and mechanics
(think 'teeter toter'). Upper body will move back as weight is
pulled upward. On rep training, do not merely tap weight to ground,
but instead, let barbell settle to ground each rep to sufficiently
train range of motion through initial slack of heavy barbell.
- Also see Deadlift
under Gluteus Maximus and Deadlift
Target (see comments)