The traditional deadlift is one of the best total body exercise and has stood the test of time!
Here are the key points to remember:
1. When setting up, the bar should be about 1 inch from your leg.
2. Using the over/under hand position helps keep the bar from rolling out of your hands during the lift.
3. Grab the bar first and then pull yourself into the squat position, which will engage your musculature and pull the slack out of the bar.
4. Your hips should be about 1-3 inches above your knees at the starting position.
5. Drive with your legs until the bar passes your knees then you can start to straighten the angle of your back.
6. Always remember to keep a neutral back position, not rounded or hyper-extended.
7. Squeezing the glutes extends the hips at the top of the movement.
8. On the way down, you will push your butt backward until the bar passes the knees. Then you will squat the weight to the ground using only your legs not your back.
***Remember less is more. Giving a beginner too much to think about will confuse them. Can the technique be broken down and given more cues. Absolutely! However, in my experience more cues will slow the process of learning. Give them 1-2 things to focus on at a time. ***
