This short instructional transcript gives a five-step coaching sequence for performing a conventional deadlift with correct form. It covers stance and bar placement, pelvic tilt and core bracing, lat activation and grip, knee/hip drive to lift the bar, and the hip-driven return while keeping the bar close to the body.
Deadlifts are a great exercise to build the entire backside of the body, but only if you do them right. STEP 1 Stand with your feet hip width apart and a bar over your mid foot. Align your ribs and hips by tilting your pelvis back and bracing your core as if you're about to be punched in the stomach. Step 2 Make a fist and punch your hands down to the floor to activate your lats. Push your hips back and bend your knees until you can reach the bar. Grab it just outside your knees. Step 3 Drive your knees out against your arms. Take a deep 360 breath and brace your core. Extend your chest to flatten your back, then squeeze your armpits to activate your lats. Step 4 Push down with your feet until the bar passes your knees and then thrust your hips forward to finish the lift. Step 5 Push your hips back and slide the bar as close as possible along your thighs. Once the bar passes your knees, bend your knees and slide it along your shins to return to the starting position. Congrats. You've just done the perfect deadlift.
