STRENGTH

• Stance = between hip width and shoulder width
• Weight in heels
• Back arched/lumbar curve locked in
• Shoulders slightly in front of the bar
• Bar in contact with the shins
• Arms locked straight
• Symmetrical grip outside the knees, just wide enough to not interfere with knees
• Drive through the heels
• Extend legs while hips and shoulders rise at the same rate
• Once the bar passes the knees, the hip opens all the way up
• Bar maintains contact with the legs the entire time
• Head neutral
• On return to the floor, push hips back and shoulders forward slightly; delay the knee bend
• Once bar descends below the knees and the torso angle is set, return the bar down to the setup position
Deadlift
Hamstrings
• Stance = between hip width and shoulder width
• Weight in heels
• Back arched/lumbar curve locked in
• Shoulders slightly in front of the bar
• Bar in contact with the shins
• Arms locked straight
• Symmetrical grip outside the knees, just wide enough to not interfere with knees
• Drive through the heels
• Extend legs while hips and shoulders rise at the same rate
• Once the bar passes the knees, the hip opens all the way up
• Bar maintains contact with the legs the entire time
• Head neutral
• On return to the floor, push hips back and shoulders forward slightly; delay the knee bend
• Once bar descends below the knees and the torso angle is set, return the bar down to the setup position