- In power rack, with barbell on safety bar in low position,
place feet shoulder width or slightly narrower beneath bar. Squat
down and grasp bar with shoulder width or slightly wider overhand
or mixed grip.
- Lift bar by extending hips and knees to full extension. Pull
shoulders back at top of lift if rounded. Return and repeat.
- Throughout lift, keep hips low, shoulders high, arms and
back straight. Knees should point same direction as feet throughout
movement. Keep bar close to body to improve mechanical leverage.
Grip strength and strength endurance often limit ability to perform
multiple reps at heavy resistances. Gym chalk, wrist straps,
grip work, and mixed grip can be used to enhance grip. Mixed
grip indicates one hand holding with overhand grip and other
hand holding with underhand grip.
- Barbell Rack Pull emphasizes mid portion of Deadlift
and allows more weight to be used while sparing leg involvement.
Measuring bottom of plates from ground: 2" (5 cm), 4"
(10 cm), 6" (15 cm), or higher can be used.
- Target muscle is exercised isometrically.
Heavy barbell deadlifts significantly engages Latissmus
Dorsi. Movement can be used interchangeably with Barbell
Block Pull. See Barbell
Rack Pull under Gluteus Maximus. Also see Deadlift
Target (see comments)