Lower Back

Deadlift

Difficulty : Advanced

  1. Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
  2. Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
  3. Stand to your full height and hold.
  4. Lower the bar to the floor by bending your knees and keeping your back straight.

Sumo Deadlift

Difficulty : Intermediate

  1. Stance width can vary with a sumo DL. Some prefer toes near the plates. Others prefer a more narrow stance to get more drive off the floor.
  2. Make sure your arms are inside your legs. The bar should be just over your mid-foot. Flatten your back and push your heels into the floor.
  3. Try to extend your knees and hips simultaneously.