A Primer, Bodyweight Basics

STANDARD DEADLIFT
Using weights for larger muscle groups like the legs can offer a
much larger capacity for gains than a bodyweight variant.
Compound movements are amazing for
building strength and coordination.
#1 #2 #3
Stand with your feet shoulder width (or slightly narrower) apart, with your toes pointing
forward or slightly out, whatever you find better. As long as your arms are outside of your
knees, stand in a comfortable manner (if the arms are INSIDE the legs with a wide stance,
this would be a sumo squat).
To lower yourself to grab the bar, start by moving your hips back, then to go lower, bend
your knees slightly until your shins just touch the bar. Hands shoulder width on the bar in an
overhand grip, you are now in a deadlift position.
Start by slightly pulling the bar towards you so it stays close to you throughout the movement,
then, keeping your lower back as straight as you can, drive your hips forward while
leading up with your chest.
When you lock out at the top of the movement (you don’t need to lean back, just stand
straight) guide it back to position on the floor, keeping the bar tight to you.
A compound movement is that which recruits multiple muscle groups at the
same time, or in a very concise pattern executed almost instantaneously. It’s a
great time saver as they do so much at once!
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