How to deadlift (conventional)

How to do a conventional deadlift:

Before you start, make sure you spend 5-10 minutes warming up - this is particularly important if you are going to be testing your 1RM.

Step 1. Feet positioning - feet should be at hip width apart. The bar should be positioned over the mid point of your feet.

Step 2. Hand positioning - hands should be placed at shoulder width or just outside shoulder width. The bar should be as close to you as possible.

Step 3. Hips/Spine - this isn’t a squat, your hips should be positioned higher than your knees. Bring you chest up which will position your shoulders higher than your hips and maintain a neutral spine.

Step 4. Breathing - before you lift, ensure you take a deep breath and hold it in. This will allow your abdomen to engage and lock in, to help support your lower back.

Step 5: stand up with the weight until you are in an upright position with your knees locked.

Now you know how to deadlift - make sure to send us over your videos of you doing your max lift to unlock our exclusive clothing range - ‘Deadlift Till I’m Dead’

The weight levels are:

Bronze:

🥉 Male: 100kg

🥉 Female: 60kg

Silver:

🥈 Male: 170kg

🥈 Female: 100kg

Gold:

🥇 Male: 240kg

🥇 Female: 140kg

We look forward to seeing you smashed your goals!