Expanded Deadlift

For the short band deadlift, simply place two resistance bands over the bar, then slide your feet through the resulting loops. For a long expander, you will need a solid base, such as heavy dumbbells or a rack. Position the barbell so that the bar is above your feet. Feet hip-width apart. Make sure the expander is securely fixed with your feet. Bend over, bending at the torso. Take the barbell with a medium grip (hands shoulder-width apart), bring the shoulder blades together. Usually a pronated grip (palms facing down) or a mixed grip (one palm up, one palm down) is used for heavier weights. Taking a big breath, lower the barbell down until the bar touches your shins. Head up, chest forward, remember to keep your back arched at the waist. As soon as the bar touches the shins, with a powerful movement, begin to lift the weight back up, bringing the shoulder blades together. Complete the required number of reps