Key Points:

1) Position the specialty bar for a HIGH handle deadlift.

2) Stand upright with the feet approximately hip width apart.

3) Begin the movement by hinging at the hips and slightly bending the knees to grab the handles.

4) Actively pull the shoulders back to engage the lats; and brace the core. The shins should be vertical.

5) While maintaining a flat back, push the feet into the ground to lift the bar. Focus on the hamstring muscle doing all of the work.

6) Stop at the end range, when the shoulders are directly over the hips. Focus on squeezing the glutes.

7) Return to the starting position by initiating the movement with a hip hinge.

8) Repeat these steps for the prescribed number of repetitions.


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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