The Stance (Figures 1, 5)

• Feet hip width apart
• Weight is rooted in the heels
• Back is in extension
• Shoulder blades are retracted
• Shoulder is slightly in front of the bar
• Bar is in contact with middle of shin
• Hands just outside legs

The start position of the deadlift is rigid and active. There should be no part of your body that isn’t working prior to and during movement of the bar.

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The Movement (1-4)

• Entire body is tense and active
• Drive through the heels dragging bar up legs
• Torso remains at the same angle until bar passes knee
• Once the bar passes the knee stand all the way fully opening the hip
• Bar travels in a straight line remaining in contact with the legs throughout the entire movement
• Reverse direction starting with breaking the hips
• Delay the knee bend until bar passes the knee

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Faults (Figures 6, 7, 8)

• Bar comes away from body
• Butt raises but the bar doesn’t move
• Slack shoulders no arch in the back

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Information compiled by Rob Wilson, ACSM Certified Personal Trainer

These instructions are intended to serve as supplementals to proper training and in no way replace quality instruction by an experienced, qualified fitness professional.

References:
Crossfit.com
Rippetoe, Mark. Starting Strength