The Traditional Deadlift is being used to develop the musculature of the lower body (legs). Regular and proper execution of the exercise will enhance the player’s athletic capabilities and aid in injury prevention. Therefore, having strong lower body musculature is desirable. The video and detailed exercise description below will inform you on how to perform this tennis conditioning exercise safely with good form. 


Stance: Neutral stance, toes are parallel, and shoulder-width apart

Grip: Handover grip, palms facing down; hands are just outside shoulders

  1. Stand in front of barbell so that barbell touches chins
  2. Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back
  3. Grab the bar outside shoulders, arms remain close to the body
  4. Now, upward motion starts by gradually extending hips forward until standing straight. Arms remain close to the body and barbell touches mid-thigh.
Targeted Musculature
  • Quadriceps
  • Hamstring
  • Gluteals
Common Errors
  • Weight is on the toes instead of the heels (flat footed)
  • The back remains convexly curved – no straight line

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