How to perform the deadlift exercise

The deadlift is one of the most effective compound exercises, it targets the muscles in the back, legs, and core. It’s a great exercise to build mass and overall strength. To perform a deadlift with a barbell, follow these steps:

1. Stand in front of the barbell with your feet hip-width apart and your toes pointing slightly outward.
2. Reach down and grasp the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
3. Keep your back straight and your core engaged as you lift the barbell off the ground.
4. As you lift the barbell, keep it close to your body and push through your heels.
5. Once the barbell reaches your knees, push your hips forward and straighten your legs to fully extend your body.
6. Hold the barbell at the top position for a moment, with your shoulders back and your core engaged.
7. Lower the barbell back to the starting position, keeping the barbell close to your body and bending your legs as you lower it to the ground.
8. Repeat the exercise for the desired number of repetitions.

Proper form is extremely important when performing the deadlift to avoid injury. Here are some additional tips to keep in mind:

• Keep your back straight and your core engaged throughout the exercise.
• Keep your shoulders back and avoid rounding your back.
• Push through your heels and engage your glutes as you lift the barbell.
• Use a spotter if you are lifting heavy weights or if you are not confident in your ability to lift the weight safely.

It is important to start with a weight that is appropriate for your strength and fitness level and then gradually increase the weight as you progress. Begin by performing 3-4 sets of 6-8 repetitions with a weight that allows you to complete all sets with proper form. As you get stronger, you can increase the weight or the number of sets and repetitions.