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How can I learn how to deadlift properly?



The Deadlift: Perfect Every Time

1. Take your stance, feet a little closer than you think it needs to be  and with your toes out more than you like. Your shins should be about  one inch from the bar, no more. This places the bar over the mid-foot –  the whole foot, not the mid-instep.

2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.

3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.

4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE  BAR. This establishes a "wave" of extension that goes all the way down  to the lumbar, and sets the back angle from the top down. DO NOT LOWER  YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE.

5. Squeeze the bar off the floor and drag it up your legs in contact  with your skin/sweats until it locks out at the top. If you have done  the above sequence precisely as described, the bar will come off the  ground in a perfectly vertical path. All the slack will have come out of  the arms and hamstrings in step 4, the bar will not jerk off the  ground, and your back will be in good extension. You will perceive that  your hips are too high, but if you have completed step 4 correctly, the  scapulas, bar, and mid-foot will be in vertical alignment and the pull  will be perfect. The pull will seem "shorter" this way. 

DEADLIFT TUTORIAL VIDEO 

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