- Stand with shoulder width or narrower stance on shallow platform
with feet flat beneath bar. Bend knees and bend over with lower
back straight. Grasp barbell with shoulder width overhand or
mixed grip, shoulder width or slightly wider. Lift weight to
- With knees straight, lower bar toward top of feet by bending
hips. After hips can no longer flex, bend waist as bar approaches
top of feet. Lift bar by extending waist and hip until standing
upright. Pull shoulders back slightly if rounded. Repeat.
- Begin with very light weight and add additional weight gradually
to allow lower back adequate adaptation.
Throughout lift, keep arms and knees straight. Keep bar over
top of feet, close to legs. Do not pause or bounce at bottom
of lift. Do not lower weight beyond mild stretch throughout hamstrings
and low back. Full range of motion will vary from person to person.
Choose platform height that allows contact with floor with slight
stretch or set to height that allows bar to be lowered only millimeters
from floor during warm up. This small reserve allows additional
room to accommodate the hips loosen up and the grip to give slightly,
but not so much that would increase risk of descending too far
down, beyond a slight stretch. Those with less flexibility may
not even need to stand on platform. When finished with set, dismount
by lowering weight with knees bent and low back straight. See
Exercise Essay. Also see Straight
Back Straight Leg Deadlift.