- 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.
