One move
Barbell Conventional Deadlift
How to read ahead. Do to go one move at a time.
Bar on the floor, back long, then stand by driving the floor away. Knees and hips extend together. The bar stays close to the legs. This is a lift from a dead stop, not a Romanian deadlift.
Option. Empty or light bar first. Trap-bar (hex) if you have one — the load sits closer and eases the low back. No trap bar? Use Barbell Romanian Deadlift or Romanian Dumbbell Deadlift to practise the hinge without a floor start. Lift from blocks if the floor is too far. Stop if the back rounds — raise the start or shorten the range.
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1
Stand with the bar over mid-foot, feet about hip-width. Hinge and grip just outside the legs. Shins close to the bar. Chest proud, back long, hips lower than the shoulders.
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2
Brace. Push the floor away. The bar stays on the legs as the knees and hips extend together.
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3
Stand tall. Do not lean back at the top. Squeeze the glutes.
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4
Hinge to return the bar to the floor with control. The back stays long. Do not bounce the plates.
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5
Reset every rep. The next lift starts from a dead stop on the floor.
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6
If the back rounds, the hips shoot up, or the bar drifts forward, raise the start to blocks or switch to Barbell Romanian Deadlift.