1. Load your barbell with weights that you will be able to comfortably lift.
  2. With your feet flat on the floor, bend at the knees and grab the bar with hands shoulder-width apart.
  3. You have two grip choices: a double overhand grip or a reverse grip, where one hand grips the bar overhand and the other underhand. The reverse grip will allow you to lift heavier. Always squeeze the bar as hard as you can, especially on heavier sets, before the bar leaves the floor.
  4. Keep your head in a neutral position by looking forwards with your eyes fixed to a spot on the ground, 2-3m ahead of your feet. Keep your chin up so your head stays in the best position for lifting.
  5. Keeping your back straight and your head facing forward throughout, lift the bar using your legs and driving your hips forward. The deadlift should be a fast and powerful lift using your legs and glute strength. Drive upwards as explosively as possible.
  6. Aim to maintain a strong spine from the beginning of the lift to the end. Do this by keeping your chest up to prevent your torso hunching forwards over the bar.
  7. Your shoulders should remain slightly in front of your hands until the bar passes mid-thigh level, at which point you want to retract your shoulder blades for a strong and stable torso.
  8. Pull your shoulders back at the top of the move, then carefully lower the bar to the ground.