The deadlift is the safest, most efficient way in which you pick an object up off the floor. Deadlifts build strength in the glutes, hamstrings, erectors, abdominals and grip like no other barbell lift. Its simplicity and efficacy make it worth incorporating into your training on a very regular basis.
Set-Up: Start with your feet at a hip-width stance. Place your hands on the barbell, just outside of your knees. Get a full grip on the bar with your shoulders slightly in front of the barbell. Brace your core.
Execution: Your hips and shoulders rise at the same rate as you stand. Maintain your lumbar curve. The bar moves over the middle of your feet. Keep your heels down. To finish the movement, stand tall and reach full hip and knee extension.
Points of Performance: To get a “good rep,” ensure the following:
– The bar starts on the ground
– You reach full hip and knee extension at the top with your head and shoulders behind the bar
– You keep straight arms throughout the movement
– No bouncing the barbell between reps
Pro-Tip: As the load gets heavier on deadlifts, athletes often use a mixed grip (one hand pronated, one hand supinated) to aid their grip. But unless a deadlift stands between you and winning the CrossFit Games, avoid the lure of the mixed grip. Both hands faced forward in the deadlift prevents muscle imbalances that can cause injury or pain. This position also helps build grip strength for other barbell movements where a mixed grip isn’t possible, such as the clean or the snatch.