- Position feet under bar with very wide stance. Squat down
and grasp bar between legs with shoulder width or slightly narrower
mixed grip. Face forward while positioning shoulders upward with
arms straight, chest high, hips low, and back straight.
- Pull bar up by driving feet outward and pulling back until
hips and knees are fully extended and torso is upright. Drive
shoulders back and chest up at top of lift. Return weight to
floor by bending hips back and knees pointed outward, while keeping
chest high and back straight. Repeat.
- Throughout lift, keep hips low, shoulders high, arms and
back straight, and knees pointed out same direction as feet.
Also keep bar close to body to improve mechanical leverage. With
wide stance, push feet out to sides and not down to prevent knees
from buckling inward. Pushing knees out will allow hips to travel
toward bar more quickly while improving leverage.
- During rep training for powerlifting, 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. Heavy barbell deadlifts significantly engages
- Also see Deadlift and Deadlift
Strength Standards. Also see Kettlebell