Grasp barbell from rack or deadlift from floor with shoulder width or slightly wider overhand or mixed grip. Stand with shoulder width or narrower stance.
With back straight, lower bar to top of feet by bending hips. Bend knees slightly during descent and keep waist straight. Place weight onto floor. With knees still bent, lift bar by straightening hips until standing upright. Pull shoulders back if rounded. Extend knees at top if desired. Repeat.
Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Stand on shallow platform if weight reaches floor before stretch. Those with less flexibility may have to bend knees more. Knees can be kept bent throughout movement. Also see Stiff Leg Deadlift and Romanian Deadlift.
- Erector Spinae
- Trapezius, Middle
- Latissimus Dorsi
- Trapezius, Upper
- Levator Scapulae
- Trapezius, Lower