EXERCISE · BARBELL
Deadlift
The bar starts over your midfoot. Not your toes, not your arch—midfoot. That single detail decides the whole lift. Everything else follows from getting that right. Stand hip-width apart, heels flat, and grip just wider than shoulder-width. Your fingers should grip the bar, not your palm; it gives you better control. Bend your knees until your shins touch the bar without rolling it forward. Your shoulders sit slightly in front of the bar or directly over it—sources vary, but the practical difference is minimal as long as the bar's over your midfoot. Take a big breath and brace hard. Drive your feet into the floor like a leg press, not an arm pull. The bar travels straight up over your midfoot the whole time. Your hips and shoulders should rise together. If your hips shoot up first, your back takes over and the weight drags you forward, which is the mistake that makes the deadlift hard. Keep the bar close to your shins and stay upright at the top.