Dead-Lift

    Dead-Lifts Target Muscles: Lower back (primary) Upper back, traps, glutes and legs (secondary). Instructions: Place a barbell on the floor in front of you. Bend knees, lean forward and grasp with a medium/wide grip. Keep back straight throughout movement (no arching). Keep head up (looking slightly upwards) throughout movement. Begin light by driving legs, straighten up until you are standing straight, then throw chest out & shoulders back as if coming to attention. To lower weight, bend knees, lean forward from the waist. You must touch the floor before beginning the next repetition. Safety: Dead-lifting with the...

Stiff legged Dead-lifts (Barbell)

  Stiff Legged Dead-lifts (Barbell) Target muscle: Hamstrings               Instructions: Take hold of barbell and come to a standing position. Keep legs slightly closer than waist width apart (as image above). Keep legs nearly locked and bend forward from the waist. Keep back straight throughout motion (no arching) and keep shoulders from rolling forward. Keep going down till your torso is parallel to the floor and bar hanging below you. Straighten up again, pulling shoulders back to get spinal erectors of the lower back to contract completely. Tips: If using Olympic barbell, stand on a block...