Barbell deadlift (Conventional)

TIPS: You can use an alternating grip for a heavy lifts. Focus on stiffening the spine all the time using your core muscles.

STARTING POSITION:

Select the appropriate plates to put on the bar. Grab the bar with a prone grip with your hands at shoulder width apart. Separate your feet at hips width apart. Your knees should be bent at 90 degrees and your back should be parallel to the floor. Retract your shoulder blades. Contract your pelvic floor and core while keeping your chest up.

MOVEMENT:

Through the heels, move the bar upward by extending your hips and knees at the same time while you exhale. Return to the starting position lowering the bar at the same time you move your glutes backwards as far as you can, keeping the bar close to your legs. Make sure that you don't move your back and that you do the exercise with your hips and knees.