How to Deadlift

1. Setup with your feet shoulder width or slightly wider than shoulder width apart
2. Toes can be straight ahead or turned outward
3. Shins should be approximately 4-6" AWAY from the bar
4. Grab the bar with a double overhand grip (until the weight gets too heavy)
5. Legs will be straight
6. Take a big breath and force your abdominals outward and hold
7. Drop your hips as your knees shift forward toward the bar
8. Create tension in your upper back and lats by squeezing your armpits and pulling your arms downward
9. Drive the floor away, keeping the bar against your body all the way to lockout
10. Once bar gets to your knees finish the lockout with a powerful glute contraction, finish in a straight line
11. Move hips backward, keeping the glutes and hamstrings on tension
12. The bar will move downward and once the bar reaches the knees, drop straight downward back to the floor
13. REPEAT