Barbell Conventional Deadlift

Set up a barbell on the floor and load the appropriate weights,position the barbell correctly and ensure your form and technique are on point for maximum safety and effectiveness.

1. Stand with your feet shoulder-width apart, with the barbell centered over your midfoot.
2. Bend down and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Position your shoulders over the bar, ensuring your spine is in a neutral position.
4. Engage your core and maintain a tight grip on the barbell.

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1. Take a deep breath and brace your core.
2. Drive through your heels, extending your hips and knees simultaneously to lift the barbell off the ground.
3. Keep the barbell close to your body, maintaining a straight back and avoiding any rounding or excessive leaning.
4. Stand up tall, fully extending your hips and knees, and squeezing your glutes at the top of the movement.
5. Lower the barbell in a controlled manner, bending at the hips and knees while maintaining a neutral spine.
6. Repeat the movement for the desired number of repetitions.

Muscles Involved:

• Hamstrings
• Glutes
• Quadriceps
• Lower back (Erector Spinae)
• Core muscles
• Forearms
• Grip strength

• Keep the bar in contact with your shins and legs the entire time.
• When deadlifting the bar up, imagine pressing the floor away from you.
• When lifting heavier weight, use lifting straps.

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1. Avoid rounding your back during the lift.
2. Maintain a neutral spine to prevent injury.
3. Don't use excessive momentum or jerk the barbell off the ground.
4. Focus on controlled, smooth movements.
5. Avoid shrugging your shoulders or hyperextending your lower back at the top of the movement.

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• For strength development, aim for 4-6 repetitions per set, performing 3-5 sets with challenging weights.
• For muscle hypertrophy (growth), target 8-12 repetitions per set, performing 3-4 sets with moderate weights.
• Consult with our trainers to customize your workout program and ensure optimal progression.

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