Barbell Deadlift

Step 1

Step 1

Please watch the video before attempting for first time. Place the dumbbell so that it touches your shins. DON’T BEND OVER. Instead, bend your knees so that your thighs are almost parallel with the floor and hold the bar just outside of shoulder width, with your palms facing towards you. Look in a mirror and check that your back is slightly arched. At no point must you round your shoulders.

Step 2

Step 2

Straighten your arms and fix your gaze straight ahead (not the floor). Stick your chest out and then begin to lift the bar by standing up and pushing your hips forward. DO NOT bend your arms, or round your shoulders. As you stand up ensure the bar stay close to your body.

Step 3

At the top, your arms should be straight, your glutes nice and tight and your gaze forward, then lower the weights reversing the process.

Tips

This exercise requires real concentration and if performed incorrectly can lead to injury. I suggest everyone starts with No Weights on the bar, until you find your form. Even an empty bar should fire the glutes and hams after 10 reps or so.

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