Deadlift step by step instruction

#deadlift #exercise #powerlifting Starting Position: Stand with your feet hip-width apart, toes pointing forward. The barbell should be on the ground in front of you, centered over the middle of your feet. Bend your knees and hinge at your hips to reach down and grab the bar with an overhand grip, slightly wider than shoulder-width apart. Your palms should be facing down. Set your Back: Engage your core and squeeze your shoulder blades together to create a stable upper body position. Maintain a neutral spine by keeping your head aligned with your spine, looking slightly forward. Lift the Bar: Take a deep breath, brace your core, and drive through your heels as you stand up, lifting the barbell off the ground. Keep the barbell close to your body throughout the movement. Extend your Hips: As you lift the bar, focus on extending your hips forward by squeezing your glutes. Maintain a straight back and avoid excessive leaning backward or rounding of the lower back. Stand Tall: Once you have fully extended your hips and are in an upright position, stand tall with your shoulders pulled back and down. The bar should be close to your body, and your knees and hips should be fully extended. Lower the Bar: To lower the bar, initiate the movement by hinging at your hips and pushing them back. Keep your back straight as you gradually lower the bar to the ground, maintaining control throughout the descent. Reset and Repeat: Once the barbell touches the ground, reset your starting position by bending your knees and hinging at your hips. Make any necessary adjustments to your grip or body positioning, take a deep breath, and perform the next repetition. Remember, it's important to start with lighter weights and focus on maintaining proper form and technique before progressing to heavier loads. Additionally, if you're new to deadlifts or weightlifting in general, it's a good idea to work with a qualified fitness professional to ensure you're performing the exercise safely and effectively.