Dead Lift
The deadlift is an excellent exercise for full body strength, balance and co-ordination. However it is a very complex exercise which requires perfect form to get the most from the exercise and avoid injuries.
Teaching points
- Stand with the feet shoulder width, standing with the bar a couple of inches in front of your shins.
- Squat down, keeping the back straight, although lean forwards from the hips.
- Grip the bar with the palms facing backwards, at the outside of each knee.
- Before you start the lift, ensure your lower back is arched and you are holding your chest up high and looking straight ahead.
- Keep your arms straight as you push up using your legs.
- Do not pull using your arms or back!
Variations and progressions
- Perform using two dumbbells.
Muscles worked
- Gluteus Maximus.
- Erector Spinae.
- Biceps Femoris.
- Semitendinosus.
- Semimembranosus.
- Rectus Femoris.
Alternative exercises
- Squat Leg press.
Related injuries
- Quadricep strain.
- Hamstring strain.
