DEAD LIFT

1. Approach the bar so that it is centred over your feet . Your feet should be about hip-width apart . Bend at the hip to grip the bar at shoulder -width allowing your shoulder blades to protract . Typically , you would use an alternating grip .
2. With your feet and your grip set , take a big breath and  then lower your hips and flex the knees until your shins contact the bar  . Look forward with your head . Keep your cheat up and your back arched , and begin driving through the heels top move the weight upward .
3. After the bar passes the knees aggressively pull the bar back , puling your shoulder blades together as you drive your hips forward into the bar .
4. Lower the bar by bending  at the hips and guiding into the floor .