Deadlift

Instructions

1. Stand with your feet hip-width apart, toes pointed slightly outward, and the weight over the middle of your feet.
2. Bend at the hips and knees to grip the barbell, dumbbells, or axle bar with hands just outside your knees (double overhand or mixed grip).
3. Engage your core, flatten your back, and lift your chest while pulling the slack out of the bar.
4. Drive through your heels to lift the weight, keeping it close to your body as you extend your hips and knees to stand upright.
5. Pause at the top with shoulders back, then reverse the movement under control to lower the weight back to the ground.
6. If using chains, ensure they are evenly attached to each end of the barbell so resistance increases as the bar rises.

Benefits

• Builds total-body strength, especially in the posterior chain.
• Improves grip strength and athletic performance.
• Engages multiple muscle groups in a functional movement pattern.
• Chains provide accommodating resistance, increasing intensity at the top.
• Axle bar increases grip challenge and forearm activation.

Key Points

• Keep the bar or weight close to your body throughout the lift.
• Maintain a neutral spine with core braced to protect your back.
• Drive through your heels and use full hip extension at the top.
• Do not jerk the weight - lift in a smooth, controlled motion.
• Reset between reps to maintain consistent form.

Common Mistakes

• Rounding the back during the lift.
• Letting the bar drift away from the body.
• Pulling with the arms instead of pushing through the legs and hips.
• Hyperextending the back at the top of the lift.
• Dropping the weight too quickly or with poor control.