What is a dead lift?

You may have heard of the phrase “hip hinge” before. This means exactly what it sounds like. Imagine the area where your upper body, and you lower body meet at your hips as a literal hinge, just like the the one the secures your front door to the wall. The two parts of the hinge mounted on the wall have no movement and remain stable to create leverage. This motion utilizes the muscle groups in the back of the legs (the hamstrings) and the gluteus maximus to pull the weight of a barbell positioned on the ground to just below hip level. The barbell starting position is on the ground directly over the shoe laces, about an inch or two from the the shin bone. Starting in a standing position, bend at the hip only to reach down for the bar with arms fully extended and shoulders close to the torso. Once gripped, use your glutes and leg muscles pull the bar up as you ascend to a standing position.

Basic cues

• Stand up tall
• Bend hips
• Overhand grip on bar
• Pack shoulders back into their socket
• stand up and squeeze glutes (maintaining back posture)