Classic barbell deadlift

In this exercise, you will be lifting the heaviest weights. So be cautious. Under no circumstances should you jerk the barbell off the floor. Both the negative and positive phases should be executed smoothly. At the top position, you should ideally pull your shoulders back.

Nuances and Mistakes

1. Your feet should be positioned under the barbell such that one-third of the length of your foot is behind the bar (when viewed from directly above). You need to understand that when you lift the barbell off the platform, your center of gravity will align with the barbell's center of gravity. If the bar is behind your feet, it will just pull you forward.

2. By adjusting the height of your hips when getting into the starting position, you can regulate the load distribution between your legs and back. Higher hips will place more stress on the back and less on the legs. Lowering the hips will do the opposite.

3. The weight should be such that you can lift it with a completely straight back. As soon as you can no longer keep your back straight, reduce the weight. However, many beginners ignore this nuance and constantly lift with a rounded back. Sooner or later, this will lead to spine problems.

4. If you have back issues or simply experience back pain, I recommend doing hyperextensions twice a week for two months before incorporating deadlifts into your training. After that, you can start doing deadlifts. But always perform three sets of hyperextensions beforehand.

5. I do not recommend using a mixed grip during training. Save that grip for competitions. In training, use straps only. The mixed grip creates an imbalance in the symmetry of your arms and shoulders, which is undesirable in any exercise.

6. Your feet should be shoulder-width apart, and your grip should be at shoulder width or slightly wider. In other words, your grip should be slightly wider than your hips (if, of course, your shoulders are wider than your hips).