FitNessieHow to do it
- Set the bar on the pins just below your knees and stand with it over mid-foot in your deadlift stance.
- Hinge down, bend your knees slightly, and grip the bar with your shoulders over or just ahead of it.
- Pull the bar up close to your body with a straight back and arms.
- Lock your hips out, hold briefly, then lower the bar back to the pins under control.
Key cues
- Bar over mid-foot
- Knees slightly bent, shoulders over the bar
- Bar stays close to your legs
- Hips fully locked out at the top
Common mistakes
- Letting the bar drift away from your legs
- Rounding the back
- Leaning back at lockout
- Bending the arms to pull the bar
Muscles worked
- Primary
- Glutes and lower back
- Secondary
- Hamstrings, adductors, traps and forearms
Equipment
Barbell and squat rack.