Instructions
Preparation
- With feet flat beneath bar squat down and grasp bar with
shoulder width or slightly wider over hand or mixed grip.
Execution
- Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Return by bending knees
forward slightly while allowing hips to bend back behind, keeping
back straight and knees pointed same direction as feet. Repeat.
Comments
- 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 limits 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 over hand grip and
other hand holding with underhand grip. Also see Deadlift
under Erector Spinae.
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Classification
Muscles
Target
Synergists
Dynamic
Stabilizers
Stabilizers
Antagonist
Stabilizers
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