Conventional Barbell Deadlift

Purpose

Deadlifts build full body strength and will build thickness in your back, and hamstrings. Many avoid this exercise, because it is difficult on your body; however, it is an effective mass builder for the entire body.

Execution

Begin by standing in front of a loaded barbell. Next, step under the bar with your feet at approximately shoulder width apart and you want your foot to be halfway under the bar. While keeping your back straight, push your hips back and down through your knees until you can grab the bar. Your grip should be directly outside of your legs. To start the movement, push through your legs while returning your torso to the upright position. Squeeze your gltues and lock out your legs to complete the movement. Next, return the bar to the ground by bending through your knees and leaning forward at the waist. Once the bar touches the ground, you can begin your next repetition. Repeat this movement until you complete your set.

Tip

Depending on your body type, you may need to move your legs in further or move them out slightly; experiment with light weight and find out where you are the strongest.

Variation

You can also use a mixed grip, which is one palm facing away from you and the other palm facing your body. Many people feel stronger with this grip.

Warning

Begin by standing in front of a loaded barbell. Next, step under the bar with your feet at approximately shoulder width apart and you want your foot to be halfway under the bar. While keeping your back straight, push your hips back and down through your knees until you can grab the bar. Your grip should be directly outside of your legs. To start the movement, push through your legs while returning your torso to the upright position. Squeeze your gltues and lock out your legs to complete the movement. Next, return the bar to the ground by bending through your knees and leaning forward at the waist. Once the bar touches the ground, you can begin your next repetition. Repeat this movement until you complete your set.

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