Lever Deadlift

• Weight plates (if using a barbell)

1. Setup:

• Adjust the lever deadlift machine so that the bar is at mid-shin level. If you are using a barbell, load the desired weights on both ends.

2. Positioning:

   • Stand in front of the lever or barbell with your feet shoulder-width apart.

   • Bend at the hips and knees to lower your body and grasp the bar with both hands, keeping your arms just outside your knees.

   • Your grip can be either overhand (palms facing you) or mixed (one palm facing you, one away).

3. Body Alignment:

   • Maintain a neutral spine by keeping your chest up and back straight. Your shoulders should be slightly in front of the bar.

   • Engage your core by tightening your abdominal muscles.

4. Execution of the Lift:

   • Press through your heels and push your hips forward as you lift the lever or barbell off the ground.

   • Keep the barbell or lever close to your body throughout the movement.

   • Extend your hips and knees simultaneously until you are fully standing upright, with your chest proud and shoulders back.

5. Lowering the Weight:

   • To return to the starting position, hinge at your hips and bend your knees, guiding the barbell or lever back down to the platform.

   • Ensure you maintain a controlled movement and keep your back straight throughout this part of the lift.

6. Repetitions:

   • Perform 8-12 repetitions for beginners, focusing on form and control.

Safety Tips:

• Warm up your muscles before starting.

• Start with lighter weights to master form before increasing the load.

• If you experience any pain or discomfort, stop the exercise and assess your form or consult a professional.