Barbell Clean Deadlift

1. Setup:

   • Place the barbell on the ground in front of you.

   • Stand with your feet shoulder-width apart, with your toes slightly pointed out.

   • Position the barbell over the middle of your feet.

2. Initial Positioning:

   • Bend at your hips and knees to lower your body down.

   • Grip the barbell with both hands, slightly wider than shoulder-width apart. You can use an overhand grip (palms facing you) or a mixed grip (one palm facing you and one facing away).

   • Keep your back straight and your chest up. Your shoulders should be just in front of the bar.

3. Lifting the Barbell:

   • Engage your core and push through your heels to lift the barbell.

   • As you lift, extend your legs while keeping the barbell close to your body.

   • Straighten your hips and knees simultaneously.

   • Once the bar reaches your knees, aggressively extend your hips to stand tall, bringing your shoulders back.

4. Finishing the Movement:

   • At the top of the movement, stand up straight with the barbell resting against your thighs. Your body should be in a fully upright position.

   • Hold for a moment before lowering the barbell back to the ground.

5. Lowering the Barbell:

   • Reverse the movement: hinge at your hips first, then bend your knees to lower the barbell back to the ground.

   • Ensure the barbell stays close to your body throughout the descent.

6. Repetitions:

   • Perform the desired number of repetitions, ensuring that your form remains proper throughout each lift.

Safety Tips:

• Always warm up before starting your workout.

• Keep your back straight and avoid rounding your shoulders to prevent injury.

• Start with lighter weights to master the technique before progressing to heavier weights.