The Deadlift

In terms of functional lifting, the Deadlift may be the most useful gym exercise that mirrors everyday activities. Every day we bend down and pick up something.
It works several muscle groups; hamstrings, glutes, hands, forearms and upper & middle back. Thus making your body work harder, allowing you to burn more calories and build more muscle.

Performing the Barbell Deadlift:
• Load up an Olympic barbell, stand with the bar against your shins with your feet shoulder width apart and your toes pointed forward.
• Squat down and grab the barbell with an overhand grip, your hands should be just outside your legs
• Straighten your arms and tighten your core
• Look straight ahead
• Pull the bar straight up your shins as you stand; pushing your hips forward and pulling your shoulder blades together
• Pause at the top position for a slow two seconds – make sure your chest is upright and back is straight at this position
• Slowly descend the weight back down your legs to the floor. Make sure to control the speed in order to avoid a sudden jolt to your lower back muscles

You can perform the lift with dumbbells as well, just gripping a dumbbell in each hand and holding them right outside your legs.

If you group your workout routine by muscle groups, I recommend to add the Deadlift to your back or legs day - I perform the Deadlift every back day. If you train your full body each session, make sure the Deadlift is the top of your routine right along with the squat.

The exercises that are the most difficult or uncomfortable are typically the best types; the Deadlift right along with the Front Squat is defiantly one of them. Start with lower weight to master form and to get comfortable.