- Stand on platform under loaded trap bar. Squat down and grasp
handles to sides. Squat / Deadlift
bar up to standing position.
- Lower bar by bending hips. Bend knees slightly during descent
and keep waist straight, flexing only slightly at bottom. With
knees bent, lift bar by extending at hips until standing upright.
Pull shoulders back slightly if rounded. Extend knees at top
if desired. Repeat.
- Lower back may bend slightly during full hip flexion. Target
muscle is exercised isometrically if lower back does not bend.
Begin with light weight and add additional weight gradually to
allow adequate adaptation.
Throughout lift, keep arms straight. Knee can be kept bent throughout
movement. Keep bar over top of feet, close to legs. Do not pause
or bounce at bottom of lift. Do not lower weight beyond mild
stretch throughout hamstrings. When finished with set, dismount
by lowering weight with knees bent and low back straight. Full
range of motion will vary from person to person. Those with less
flexibility may have to bend knees more or they may not even
need to stand on platform. See Dangerous
Exercise Essay. Also see Straight
Leg Deadlift. Also see Straight
Back Stiff Leg Deadlift.