The Deadlift

I pick things up, and put them down.

The Deadlift, one of the most basic and functional exercises of all time (seriously: check the "all time" list, it's in the top 3). There are no experts that will argue that.

Think about it, there's something lower than your waist that you need to pick up, maybe its on a chair, maybe its on the floor, maybe its on the steps, wherever it is, it is below you and you need to pick it up...... Essentially that is what a deadlift is.  There is almost nothing more basic, more functional, or more practical.  It doesn't matter what this "something" is, or how heavy it is.  It is a deadlift either way, and you should know how to do it correctly. You should also practice it, and practice it with large loads, no matter how young or old, how strong or weak.  If you can deadlift your body weight that is FANTASTIC!!! As far as functionality goes, that should help you get through life very nicely (unless you're an international supermodel who only eats rice cakes, sips green tea through a straw, and weighs 84 lbs).

Being able to deadlift your body weight is a great goal.  However, there's no need to stop there, the more the merrier: 1.5x body weight, 2x body weight, 2.5 x body weight. Any more than that and you are basically the incredible hulk, and you should start buying clothes that stretch when you get angry instead of ripping through all of your shirts and pants every time someone cuts you off on the highway.  OK, back to business, the deadlift... So here we go.

The example on the top row of pictures is the form I like. DO THAT!

Walk yourself right up to the bar. Your shins should be in contact with it.  


Your feet, shoulder's width apart.


Reach down keeping your head and chest up, with your eyes looking forward, and a small arch in your back trying to maintain your spine's natural "S curve".


Grab the bar with your hands just outside of your legs.


Take a big breath in and hold it.


Drive through your heels, keeping them flat on the ground, and slide the bar up your legs until you fully open your hips (stand up straight).  


Boom! You have completed a dealift. Now just keep practicing and try to increase the weight.  Good luck and happy lifting!