This important lift is one of the best for building total-body strength, size, and athleticism. Mark Bell teaches you powerlifting techniques for the conventional and sumo deadlift.
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The barbell deadlift is one of the best exercises around, period. Whether you want to build muscle, burn fat, increase athleticism, or focus purely on gaining strength, it's the one movement every lifter must do. But it only helps you out if you learn to do it right.
| Proper Deadlift Form |
• Your feet should be spaced hip-width apart with your grip just outside your legs.
• Use an overhand grip.
• Your back should be flat—neutral spine—from start to finish.
• Your shoulders should be back and down.
• The bar should remain in contact with your legs for the entire range of motion.
• Your hips and knees should move together to transfer the bar from the ground to an upper-thigh, locked position.3
• If you can't keep a flat back when setting up to deadlift from the floor, don't lift from the floor! There's no rule that says you have to.
Elevate the bar on squat-rack pins or jerk boxes to a position in which you can flatten your spine. This great deadlift variation is called a "rack pull," and it's especially good for those with mobility issues that limit their range of motion.
Since many beginners have mobility issues, like tight hamstrings, I recommend you start with the rack pull and gradually progress to the full-range pull.
00:00 - Intro
00:20 - Conventional Foot Position
01:15 - Sumo Foot Position
02:10 - Hip Hinge / Back Flat
02:50 - Getting Air / Get Tight
04:30 - Don't S*** Your Pants
05:30 - Conventional Deadlift Example Reps
07:25 - Sumo Deadlift Example Reps
10:00 - Glutes
11:00 - Head/Chine Position
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