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Dead Lift


Muscles worked:  Hamstrings, gluteals, lower back

The dead lift is an integral, yet often missing component of a strength building program.

The dead lift has many benefits. The movement spans three joints with extension occurring at the hip, knee, and ankle joints, thus utilizing several large muscle groups.

The dead lift itself has many variations. You can use barbells for lighter weights or use a limited range of motion if the situation calls for it.

As in all exercises, the Deadlift is not for everyone. If you have special needs such as lower lumbar injuries or any other joint injuries, it is important to get your doctor's advice before adding the this exercise to your regime.

How to perform the Dead Lift Exercise:

  1. Roll a barbell against your shins.
  2. Squat down with your feet flat on the floor and legs shoulder-width apart, and grab the bar with an overhand grip just outside your legs. Keep your head up and back straight.
  3. Stand with the bar, and then slowly lower it, keeping it in contact with your body all the way down.

The Dead Lift Exercise

Bent Knee Dead Lift with Bicep Curls

This is a great combination exercise to work several large muscle groups at one time!

Works the quads, abs, butt and biceps.

This is a tough exercise so you may want to wait until you're at least at the intermediate stage or use lighter weights when first trying this exercise.

How to perform the Bent Knee Dead Lift with Bicep Curls:

  1. Stand with legs shoulder-width apart, a 3 to 5 pound dumbbell in each hand, palms facing front. Lean forward from the hips and squat until your legs make a 90-degree angle.
  2. Slowly stand up and curl the dumbbells up to your chest. Gradually lower your arms to complete the repetition.
  3. Do as many reps as you can in four minutes (about 20 to 40).

Bent Knee Deadlift with Bicep Curls 1Bent Knee Deadlift with Bicep Curls 2

Avoid Knee Pain

This is a stretch to add to your warm up and/or cool down to avoid over-stressing the knees when doing exercising that depend on them.

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