Deadlift

1️⃣ Targeted Muscles

• Primary: Hamstrings, glutes, lower back
• Secondary: Core, traps, forearms

2️⃣ Why Are Deadlifts So Effective?

• One of the best full body strength exercises
• Builds raw power, improving athletic performance
• Strengthens the posterior chain (essential for posture and injury prevention)
• Increases grip strength and forearm endurance

3️⃣ Proper Execution

1. Starting Position:

• Stand with feet hip-width apart, toes slightly under the bar
• Grip the bar slightly outside your legs (either overhand or mixed grip)
• Keep your chest up, back straight, and engage your core

2. Lifting the Bar:

• Push through your heels while keeping the bar close to your shins
• Extend your hips and knees simultaneously (don't lift with your back!)
• Lockout: Stand tall, squeeze your glutes, and keep your shoulders back

3. Lowering the Bar:

• Push your hips back first, then bend your knees
• Maintain control while lowering the bar back to the ground

🔥 Pro Tip: Think of the deadlift as a “leg press against the floor,” not a pull with your arms!

4️⃣ Common Mistakes & How to Avoid Them

❌ Rounded back: Always keep your spine neutral to prevent injury.
❌ Jerking the bar up: Use a controlled movement, don't yank!
❌ Lifting with your back first: Engage your legs and hips before your back.

5️⃣ Pros & Cons

✅ Full-body power development
✅ Strengthens posture and prevents lower back pain
✅ High carryover to real-life activities (lifting objects correctly)
❌ Requires proper technique to avoid injury
❌ Overloading too soon can stress the lower back

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Want to master the perfect deadlift?

📸 Pictures/Videos → coming soon