Deadlift (Lower Back/Core) – Exercise Guide
Muscles worked: Lower Back
Equipment needed: Barbell
1. Approach a barbell and stand with a shoulder-width stance so that the bar is centered over your feet.
2. Bend at your hips and grab the barbell with a slightly wider than shoulder-width grip. Use an alternating grip to grab the bar. Your knees should be inside your arms while you hold the barbell.
3. Take a big breath, lower your hips and flex the knees until the barbell touches your shins.
4. Look forward, keep your back arched, your chest up, and begin driving through your heels to move the weight upwards.
5. As the barbell passes your knees, pull your shoulder blades together while you drive your hips forward into the bar.
6. Exhale strongly at the top of the movement.
7. Lower the barbell back to the starting position by bending at the hips and guiding the bar to the floor.
Dumbbell Deadlifts are a great alternative to the orthodox deadlifts for people with mobility problems. The dumbbells give you more leverage as compared to the barbell as you can pull them to your sides.
The hook grip is when you wrap four fingers (your index finger to pinky) over the top of the barbell. Then you trap your thumb under them so that your thumb wraps around the bar under your fingers.