Back Deadlift

- Weight plates (optional, depending on your strength level)
- Weightlifting belt (optional, for added support)
1. Setup:
- Stand with your feet shoulder-width apart. Position the barbell over the middle of your feet.
- Ensure your feet are flat on the ground, with your toes pointing slightly outward.
- If using weight plates, add the desired amount to each side of the barbell.

2. Grip:
- Bend at the hips and knees to lower your body and grasp the barbell with both hands.
- Use a shoulder-width grip. You can choose between a double overhand grip (palms facing you) or a mixed grip (one palm facing you, the other facing away).

3. Body Positioning:
- Keep your back straight and core engaged. Your chest should be up, and your spine should be in a neutral position.
- Position your shoulders just in front of the barbell. Your hips should be slightly lower than your shoulders.

4. Lifting:
- Push through your heels and extend your legs while keeping your arms straight.
- Begin to lift the barbell by driving your hips forward and keeping the bar close to your body.
- As the bar passes your knees, fully extend your hips and knees, standing tall at the top.

5. Lowering:
- To lower the barbell, push your hips back while maintaining a straight back.
- Bend your knees once the barbell reaches mid-thigh level. Keep the bar close to your body as you lower it back down to the ground.

6. Repetitions:
- Perform 8-12 repetitions for 2-3 sets, ensuring to maintain proper form throughout.

Tips:
- Always warm up before starting the deadlift to prevent injuries.
- Focus on maintaining a neutral spine throughout the movement.
- If you’re new to deadlifting or lifting heavy weights, consider working with a coach to ensure proper form.