Different techniques

There are two types of deadlifts

Sumo Deadlift:

1.Start with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.

2.Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.

3.As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.

4.Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Conventional Deadlift:

1.Walk to the bar. Stand with your mid-foot under the bar. Your shins shouldn’t touch it yet. Put your heels hip-width apart, narrower than on Squats. Point your toes out 15°.

2.Grab the bar. Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart like on the Overhead Press. Your arms must be vertical when looking from the front.

3.Bend your knees. Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot. If it moves, start from scratch with step one.

4.Lift your chest. Straighten your back by raising you chest. Do not change your position – keep the bar over your mid-foot, your shins against the bar, and your hips where they are.

5.Pull. Take a big breath, hold it and stand up with the weight. Keep the bar in contact with your legs while you pull. Don’t shrug or lean back at the top. Lock your hips and knees.