PURPOSE
The Deadlift is a Free Weight Core exercise performed throughout a Soldier’s career to improve lower body muscular strength and endurance.
This lift requires trunk and shoulder stability and strength.
It can be used to improve training and testing performance that supports a wide range of combat and occupational physical tasks.
There are a wide range of modifications in position and equipment for the Deadlift.
Figures 14-3 and 14-4 show the exercise as an individual Soldier conducts it using two of the three types of free weights—straight bar or barbell, kettlebells, and dumbbells:
STARTING POSITION
● The starting position for the Deadlift is the Forward Leaning Stance position.
Grasp the barbell below the knees and near the shins with the arms fully extended using a closed overhand or alternating grip.
● When lifting with a hex bar, the bar requires a neutral grip.
● When performing the Deadlift with dumbbells or kettlebells, start in the Forward Leaning Stance position with one weight at each side using a neutral grip.
COUNT
● From the starting position, extend the hips and knees while keeping the spine straight and arms extended.
● As the barbell lifts from the ground, move the hips forward to meet it.
● Pause in an upright posture before returning the weight to the starting position under control.
Do not drop the weight.
Throughout the lift, do not let the spine or shoulders round forward.
● Keep knees in line over the feet.
REPETITIONS
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.