Deadlift

There are all sorts of variations based on where you pick up the bar and what grip you use. This one is the conventional. It’s a DEAD lift and therefore we’ll show picking up the bar from the floor.

SAFETY

• Do not perform any exercise without first consulting your doctor.
• Use a spotter . Use safety clips. 
• Dress comfortably; wear proper shoes, use grips or a chalk (eco) ball. 

MUSCLES WORKED
Back, quads, glutes, forearms as well as the abdominal muscles and lats.

STANCE / SETUP
Bar, loaded with plates resting on floor. Your feet are a little less than shoulder width keeping the center of your feet under the bar.

GRIP
Overhand. Grip close to fingers; NOT the middle of the palm.


MOVEMENT

STARTING POSITION 

1. Lift your legs and back and bring the bar with them.
2. Do not use the strength in your arms to lift it.
3. Continue until your hips and knees are locked, back straight.
4. Bring the bar up keeping it close to your body.
5. Keep your shoulder-blades directly over the bar.
6. Lift your chest but don't squeeze your shoulder-blades.
7. Keep your shoulders back & down and keep your head in a straight line.
8. Stand straight; look forward. Do not lean back at the top.
9. Reverse this procedure to lower the bar to the floor.
10. Gently touch the floor with the bar. 

FORM
As stated above:

• When bringing the bar up keep your shoulders back & down and keep your head in a straight line.
• When at the top DO NOT LEAN BACK.

TIPS

• Do not roll your shoulders.
• When done correctly you will learn to pick up objects with a straight back. This will help you avoid injury in your daily life.
• To avoid back pain: Push down through your heels.
• Do NOT lift with your arms; use your back and legs.

ALTERNATIVES

Back extension
This exercise focuses almost exclusively on the lower back; the erector spinae. You can also benefit your glutes. 

STANCE / SETUP

• Lie stomach down on large stability ball.
• Ball should be against your body at the point of your lower abs and hips.
• Place your feet against base of wall. The wall will keep you from rolling around.As you gain experience it can be done without the wall.
  The wider the distance between your feet the more stable and the easier it will be.
• Place arms to sides or place your finger tips behind your ears, elbows out to the sides.
• You can raise the difficulty level by crossing your arms above your chest. For even more difficulty extend your arms out straight. 

MOVEMENT

• Raise your torso off the ball by squeezing your lower back and gluts.
• Return your torso to ball and repeat.
• Exhale as you raise your body, inhale as you lower your body.
  
  The movement should be slow and controlled. 

Bird Dog

STANCE / SETUP

• Kneel on mat on all fours; face down, with legs and hands slightly apart.
• Your hands should be in a straight line with your shoulders and your knees should be in line with your hips. 

MOVEMENT

• Extend your left arm straight out beside head while raising and extending right leg out behind body.
• Lower arm and leg to floor to original position.
• Repeat by raising and lowering right arm and left leg in same manner.
• Repeat by alternating between opposite sides. 

TIPS
Focus on keeping your body in a straight line from your back leg all the way to your extended arm.