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Dead Lift

Technique

1. stand behind the bar, so that it is over the balls of your feet.
2. keep feet shoulder width apart, pointing forwards or slightly outwards.
3. squat down grasp the bar, hands slightly greater than shoulder width apart.
4. thighs should be approximately parallel to the ground, back straight, and eyes looking forward.
5. keeping the back rigid and arms straight, lift the bar using the legs, keeping the bar as close to the body as possible.
6. when standing upright, complete the lift by raising the shoulders.
7. return bar to ground using a controlled technique.

Key points to remember

• To avoid injury, keep the back straight at all times, assisted by raising the head.

Alternatives

• alternate hand grip (one overhand, one underhand)
• perform the exercise with the bar between the legs
• straight legged deadlifts.

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