The deadlift is arguably the king of all exercises in the gym. Not only does it target the glutes and hamstrings, but it involves more core muscles than most core exercises including the squat! It's also a superior posterior movement. In laymens terms, the deadlift is a great exercise to counterbalance the debilitating effects of sitting which tightens up our anterior, more specifically the hips and shoulders. So without further adieu, here's a step by step description on performing a proper deadlift:
First, stand in front of a loaded barbell.
While keeping your 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.
Second, 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 standing in attention.
Then, return back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping your back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
Remember, this is not an exercise to be taken lightly. If you have back issues, substitute it for some hip bridges and work up to it with exercises that retract your back and stabilize your spine...like a row or a plank for example.
If you have a healthy back, be strict with your form, and do not round your back as this can cause injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
You can also perform deadlifts with dumbbells, kettlebells or a trap bar which may be safer options to start out until you've mastered form.
