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Exercise

Total body

Deadlift
Target: quads, glutes, hamstrings, back, core

The deadlift works your lower and upper body at the same time in one mass-building compound move.

Grip the bar just outside your knees with your shoulders over the bar. Use an overhand or an alternate grip, as shown. Your feet should be shoulder-width apart, toes pointing forward. Your back should be flat, your shoulder blades retracted and your core braced.
Begin the lift by pushing with your glutes.
As the bar passes your knees, push your hips forward.
The bar should rise up your shins.
Push up through your heels.

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1 Comment

Great tips, but one important thing missed! Interestingly, the model as missed it too! The lower back should be curved inwards, so in this models case, like a backwards C. That helps protect (and strengthen!) the lower back.

Also, I gotta emphasise the point about pushing the hips forward; one of the biggest mistakes in the gym is considering this a "back" movement, when really it's all about the legs, and all about "hip flexion". The most important part of the move is bringing the hips back and forth!

By mcclurg on 2 January, 2010, 7:30pm

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