Approach the bar and stand with your feet about hip-width apart (we'll discuss more stance options later). The bar should be over your midfoot or even touching your shins.Cognitive learning wiki take a huge breath to fill your stomach with air. Tighten your core all the way around your body. If you're using a weight belt, check out this helpful video from training expert cory gregory .Cognitive learning wiki

Now it's time to assume what's called the lifter's wedge. Flatten your back and pull your shoulders toward your back pockets. Pull up on the bar to take the slack out, pull your chest up and sit your hips down so your back is at a slight downward angle—the exact amount of which depends on your individual anatomy.Cognitive learning wiki focus your eyes about 10 feet in front of you and give yourself a double chin to pack your neck.

Pull the bar straight up keeping it as close to your shins as you can, using your glutes and hamstrings to straighten your hips.Cognitive learning wiki as the bar travels upward past your knees, begin to pull the bar into your hips. The goal throughout is to keep the bar as close to your body as possible to maximize your strength.Cognitive learning wiki continue straightening your hips and knees until you're standing fully upright. Squeeze your glutes at the top of the rep.

Slowly bend your waist and keep the bar close to your thighs to begin lowering the bar.Cognitive learning wiki continue hinging at your hips until the bar is below your knees, then you can bend your knees to finish lowering it to the ground. Do this slowly when first learning the deadlift but you can pick up the speed as you get more comfortable with the exercise.Cognitive learning wiki

Sumo deadlift stance: the sumo deadlift requires a wide stance that's about the same width as you'd hold a barbell for a snatch. This usually places your feet—which should be angled out slightly—around the rings of the barbell, but that ultimately depends on your height.Cognitive learning wiki to find your optimal stance, test a few foot positions and stick with the one that allows you to reach down to the bar and maintain vertical shins.Cognitive learning wiki the sumo stance shifts the work a bit more to your hips and hamstrings and away from your lower back, and some of you may find that you can lift more weight because of the reduced range of motion.Cognitive learning wiki generally, this is the preferred variation for shorter athletes.

The stance you choose ultimately will depend on what position allows you to lift with the best quality of movement.Cognitive learning wiki personally, I prefer the hybrid stance. I have some trouble keeping a flat back and creating tension in the conventional stance, and I lack the necessary hip mobility for the sumo stance.Cognitive learning wiki I've experimented with all three, and without a doubt have the best technique and strength in the hybrid position. Test each variation multiple times to find your optimal stance, and it's perfectly fine to utilize different stances throughout your programming.Cognitive learning wiki

Rick scarpulla, owner of ultimate advantage training, explains that if your shoulders align in front of the bar, you have to round your back to initiate the movement.Cognitive learning wiki the bar will swing forward under your shoulders the moment you pick it up. On the flip side, if the bar is too far away from your shins, you will have to reach for it, which will also cause you to round.Cognitive learning wiki

Creating tension means taking the slack out of the bar, which involves setting up for the exercise and lifting up against the bar without actually picking the weight off the ground.Cognitive learning wiki if you have a deadlift barbell with heavy enough weight, you will actually see a bend in the bar. If you're using a standard barbell, you will lift just enough to feel your body engaged.Cognitive learning wiki