Health aNd Fitness Guide

Along with creating a healthy lower back, the dead lift will strengthen the back of your legs (hamstrings) and buttocks. By supporting the weight in your hands, you are also requiring the upper back and shoulders to hold the weight, so there are many overall benefits as well as balance.

Standing with your dumbbells at each side of your feet, or a barbell in front of you, bend your knees and pick up the weight. You should maintain good posture while lifting. With your feet separated about shoulder distance apart (not wider than the shoulders), your toes turned out just a bit and your knees bent slightly (soft), you are ready.

Allow the dumbbells or barbell to touch your thighs. Without losing your posture (and I also mean the natural curve in your lower back), lean forward, as if you were taking a bow, until the weight comes in line with your knees. You should feel the hamstrings stretching as you lower the weight. Supporting your midsection with your abdominals, stand back up into your starting position, lifting up through the shoulders, feeling the work in the lower part of the back. The feeling should not be painful; if it does feel painful, you might reconsider this exercise or perform it without the use of the weight at all.