The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It is one of the three canonical powerlifting exercises, along with the squat and bench press.

Muscle group: Back

Steps

1. Stand in front of a loaded barbell.
2. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
3. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
4. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
5. Perform the amount of repetitions prescribed in the program.

Tips

Don’t arch your back (or roll it in the other direction). Keep your abs tight the ENTIRE TIME, and keep your back straight.
Keep the bar as close to you as possible – almost roll it up your shins until you get to your knees, and then almost roll it up your thighs until you’re upright.
As you bring it past your knees, don’t think about pulling up with your back, thrust in with your hips.
Keep your head up and chest out as you lift - this will help you keep your back aligned properly.
As you bring the weight up, you want your legs to straighten out simultaneously as your hips come in completely - form a straight line at the same time with your hips, knees and feet.

All exercises