Exercise:

Deadlifts

Target Muscle:

Lower Back (The entire back complex will be heavily stimulated)

Secondary Muscles:

Upper Back, Shoulders, Biceps, Quads, Hamstrings

Equipment Needed:

Barbell

Proper Execution:

Position your feet about shoulder apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip if most comfortable for you. Start the movement in a squatted position with the bar close to your shins. With your back flat, abs tight and head looking up, lift the weight off of the ground by driving with your legs. Pull the weight up until you are standing and holding the weight in front of you. Lower the weight down following the same path as when you lifted it. Rest the plates on the ground briefly, regroup, take a deep breath and pull the weight up again. Continue the lift until your legs fail or until your form starts to slip.

Tips:

Maintaining proper form is of high importance when performing deadlifts. They are a movement which allows you to handle a lot of weight and therefore increases your chance of injury. The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back. You must also focus on lifting the weight with your legs rather than your back. Practice this lift with light weight in order to get the form down before you start going heavy.