Deadlifts

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performing a deadlift with a barbell has
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similar safety considerations to the
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squat we want to maintain technique by
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starting on a low weight preferably just
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the bath sitting up your feet are just
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outside hip width apart
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bend down and take grip of the bar with
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your hands play straight down from your
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shoulders
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locking the core on tight
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by sucking your belly button in towards
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your spine we initiate the deadlift by
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gently standing up focusing on that core
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keeping your back straight and lifting
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the bar in this process
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hinging from the hip we bring the bar
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straight down the body knees are soft as
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we rest on the floor initiate another
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deadlift from here
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one major focus point in this move is to
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maintain a straight and strong back this
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is done by engaging the core rolling the
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shoulders back and starting with a light
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barbell this move will work the entire
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posterior chain particularly the quads
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hamstrings glutes and lower back
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using the trap bar for a dead look has a
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similar setup and lift to the barbell
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except the hand grip lies in line with
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your center of gravity rather than in
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front
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ensuring you engage all the safety and
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technique points to the deadlift of the
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barbell this move just involves a
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different type of buff
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one of the major benefits of using this
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method of deadlift includes a decreased
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risk of back injury given the trap bar
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design allows for the weight
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distribution to be more centered
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performing a romanian deadlift with a
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kettlebell is another variation of
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deadlift
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primarily used to target the hamstrings
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and glutes this move can also help
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strengthen the whole posterior chain
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this hip hinging move involves keeping a
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straight back a soft bend in the knees
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and the head in a neutral position
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maintaining your core activation as you
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control the weight down keeping your
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back nice and straight and strong the
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entire time
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at the bottom of the deadlift avoid
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dressing the kettlebell on the ground to
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then initiate another deadlift
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for rep and weight suggestions on all of
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these deadlift variations consult your
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local pti or trained professional
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