Deadlift

Begin by standing with your feet about hip-width apart and the barbell positioned over the middle of your feet. Hinge at your hips and bend your knees slightly as you lower your hands to grasp the bar just outside your legs, keeping your chest lifted and your back flat. Engage your core, draw your shoulder blades back and down, and ensure your spine stays neutral as you initiate the lift by driving through your heels and extending your hips and knees simultaneously. Keep the bar close to your body as you rise, finishing the movement by standing tall with your hips fully extended without leaning back. Lower the bar by reversing the motion—pushing your hips back first, then bending your knees once the bar passes them—while maintaining control and alignment. Focus on smooth, steady movement and strong bracing throughout each repetition.