Скачать или смотреть Deadlift With Perfect Technique

A deadlift is a full-body strength exercise where you lift a loaded barbell from the floor to a standing position, engaging your legs, back, core, and grip, focusing on pushing the floor away with your feet and driving hips forward while keeping the bar close to your body, with proper form emphasizing a neutral spine, engaged lats, and controlled movement through setup, lift, and return. YouTube videos detail this with steps like setting feet hip-width apart over the bar's mid-point, hinging at the hips to grip outside the shins, pulling slack out of the bar, driving up with legs and hips, and lowering by reversing the motion, keeping the bar tight to the legs.
This video provides a step-by-step guide on how to perform a perfect deadlift:

Step-by-Step Description
Stance: Stand with feet hip-width apart, shins about an inch from the barbell, which should be over the middle of your feet. Point toes slightly out.
Grip: Hinge at your hips (don't squat), pushing them back with nearly straight knees to reach the bar. Grip it just outside your shins, using an overhand, mixed (over-under), or hook grip.
Setup/Brace: Pull the slack out of the bar by creating tension (like making fists and punching down), brace your core, push your chest up to flatten your back, and engage your lats (squeeze armpits).
The Pull: Push the floor away with your feet, driving your hips forward as you stand up straight, keeping the bar in contact with your legs all the way up.
Lockout: Stand tall with hips and knees fully extended; don't shrug or hyperextend your back. The weight is now lifted.
The Descent: Initiate by pushing your hips back, then bend your knees as the bar passes them, sliding it down your thighs and shins back to the start, maintaining control.

Key Focus Points from Videos
Bar Path: Keep the bar close to your body (in contact with legs) throughout the lift.
Back Angle: Maintain a flat, rigid back; think of "punching your chest up" to prevent rounding.
Leg Drive: The lift starts with your legs pushing the floor away, not just pulling with your arms.
Core Engagement: Brace your core as if expecting a punch to protect your lower back.