The Deadlift is an excellent exercise to strengthen your back, legs and forearms. Begin by choosing a bar with weights that are appropriate to your ability. Stand behind the bar with feet shoulder width apart and the bar at shin level. Grip the bar with the base of your fingers, placing your hands approximately 20” apart. It is important to keep your arms extended during the Deadlift, as your back and hips do most of the work.
To perform the Deadlift, squeeze your glutes together to help bring your hips forward as you raise the bar off the floor. ... This takes the load off your lower back, which should remain extended during the entire exercise. Keep the bar close to your body during the entire lift to help reduce the stress applied to your back.
The Deadlift ends when your knees and hips lock out into extension. -- At this point flex first at the hip, and then at the knees as you lower the bar back down to the ground. Always keep your chest up and look forward during the exercise.
Major muscles involved: Quadriceps, Hamstrings, Gluteal muscles, Quadratus lumborum, Obliques.
