Hi, I’m Rachel Cosgrove for Sleek/Strong.
Today I’m gonna show you how to do the Deadlift. The Deadlift is one of the best ‘bang for
your buck’ exercises, because you’re gonna burn a ton of calories, you’re gonna work
multiple muscles and you’re gonna really tone your backside. So what you’re gonna do is
you’re gonna place a bar with two 10 pound weights on either side. The standard bar is
45 pounds, so you wanna make sure you work your way up, using dumbbells. When you’re
ready, set up your bar, walk right up to it, so that the bar’s touching your shins. From
there, you’re gonna go ahead and lower down and grab ahold of that bar. And you wanna
keep that bar right in close to your body. Make sure you have an even grip with your
hands. You’ll notice that my shoulders are right over my hands, and my back is neutral.
So it’s not rounded, it’s neutral. And my hips are just above my knees. I’m gonna think
about squeezing my glutes, as I lift this bar straight up, keeping it nice and close
into my body. Pull those shoulders back, core’s nice and tight, and then lower, right back
down to the floor. Now as I’m doing this I’m keeping my head in a neutral position, in
line with my spine. And lower back down. Again, keeping that bar really close to your body.
Weight is back on your heels. Think about pushing the floor away from you, as you lift
the weight up. Straight up, and lower back down. Now most of you won’t have access to
Olympic plates like this, so what you’re gonna do is you’re gonna go ahead and use 10 pound
plates at your gym, and you’re gonna place them on steps. This is gonna give you the
exact same range of motion that I showed you here. We’re gonna go ahead with 65 pounds
–you wanna work your way up using dumbbells– do the exact same exercise: Place your shins
close to the bar, bend down, grab ahold of the bar, spine in a neutral position, lifting
the bar straight up along your body, lowering back down, exactly the same. As you get stronger,
you’ll be able to increase those weights, and you’ll be able to get rid of the steps.
That’s the Deadlift. This is one of the best exercises to really reshape your body, and
give you a toned backside. This is Rachel Cosgrove for Sleek/Strong.