The deadlift is a classic weight training exercise and like the pull-up, targets the entire back. It’s however notorious for causing injuries when done improperly. Putting that aside there’s no better exercise to stabilise your back and gain some muscle.
How to do it: If this is the first time you’re attempting it, don’t put too much weight. Your starting position will be feet, shoulder width apart. Bend your knees to reach down and grab the bar without bending over. Lift the bar with your hands slightly lesser than shoulder width (markings on the bar will indicate where you should hold). Now raise the bar slowly till the hip level and then bring it back to your shin. Remember you are supposed to lift the bar using your legs, hips and other muscles and not your arms.
Muscles targeted: Entire back, chest, hips, hamstrings, quadriceps, abs, biceps, legs, hips and abs.
Who should not try it: People with previous injuries, unsuitable limb length or back problems should not perform this exercise as it may lead to further complications. (Read: )
Variations: One of the variations that can be tried is the sumo deadlift. It’s like a normal deadlift performed with your legs placed slightly apart like a sumo wrestler. The emphasis while performing the exercise is on the legs instead of your back.
The proper form: Irrespective of whether you’re using dumbbells or a barbell, it’s one exercise where you need to start with the right posture and maintain proper form throughout the exercise. The right way is to keep your back as straight as possible, then bend your knees and grasp the dumbbells or barbell lifting them about six inches from the floor. Make sure your back is completely straight throughout the exercise even when you’re bending down. Your head and spine should form one straight line and your lower back shouldn’t be jutting out.
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