动作要领
Stand with your mid-foot under the bar, feet about hip width apart.
Hinge at your hips and grip the bar just outside your legs.
Bend your knees until your shins touch the bar, keeping your back flat.
Brace your core, lift your chest and take the slack out of the bar.
Push the floor away and stand up, keeping the bar close to your legs.
Finish standing tall with your hips and knees straight, without leaning back.
Lower the bar by pushing your hips back, then bend your knees once it passes them.
要点提示
- Take a deep breath and brace before every rep.
- Keep your shoulders slightly in front of the bar at the start.
- Use chalk or straps when your grip limits the weight.
常见错误
- Rounding your lower back as the bar leaves the floor.
- Letting the bar drift away from your body.
- Jerking the bar off the floor instead of pulling smoothly.
- Leaning back excessively at the top.
在 Bulky 中记录 Deadlift (Barbell)
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。