Barbell 2-3 Deadlift

Stand with your mid-foot under the barbell and feet about hip-width apart.

Hinge at your hips and bend your knees to grip the barbell just outside your legs with a firm overhand grip.

Engage your core, flatten your back, and pull your chest up while keeping your arms straight.

Drive through your heels to lift the bar smoothly off the floor, keeping it close to your shins.

Stand tall and lock your hips out completely at the top without leaning back excessively.

Lower the bar back down under control by pushing your hips back first, then bending your knees once the bar passes them.