How To Do It

Stand with feet flat and placed between hips and shoulders-width apart with toes pointed slightly outwards.  Squat down with hips lower than shoulders, and grasp the bar.  The grip used will depend on what, if any, subsequent exercise is to be performed once the weight has been raised to the thighs; for example, if the bar is being raised to the thigh in order to do biceps curl, a close, sopinated grip should be used.  If the deadlift is being performed as an exercise in its own right, then a closed, alternated grip would be used.  The hands should be place slightly wider than shoulder-width apart, outside the knees, with elbows fully extended.  Place the feet flat on the floor and position the bar 1 inch (3cm) in front of the shins and over the ball of the feet.  Ensure that the spine is held in neutral with eyes focused straight ahead.

 Technique

Lift the bar off the floor by extending the hips and knees, whilst maintaining neutral spine.  Do not let the hips rise before the shoulders.  As the bar is raised, keep it as close to the shin as possible.  At full knee and hip extension, establish an erect, neutral body position.

Allow the hips and knees to flex to slowly lower the bar to the floor.

Maintain neutral spine; do not flex the torso forward.