- Begin by standing in front of a barbell with your feet about hip-width apart and your palms facing towards your body.
- Bend at the hips and knees to grab the barbell with a pronated (overhand) grip, positioning the barbell about an inch away from your shins.
- Keeping your back straight and your core engaged, use your back muscles to lift the barbell straight up towards your chest.
- As the barbell reaches your chest, rotate your wrists so that your palms are facing towards your body (supinated grip), and then lower the barbell back to the starting position.
- Stand in front of a box or bench with your feet shoulder-width apart with a dumbbell in a goblet position.
- Lower your body into a squat position, sitting back onto the box and pausing for a moment before standing back up.
- Push through your heels to return to the standing position.
- Stand with your mid-foot under the bar, plates should be on blocks, and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
- Set up for a standard deadlift, grip the barbell.
- Lift, pause at knee height.
- Hold briefly, then complete the lift; reset and repeat for desired reps.
