ACE-certified trainer Christian Koshaba, owner of Three60Fit, calls the deadlift "a fantastic, dynamic movement." Though simple, "a deadlift engages your whole body, including all major muscle groups: glutes, hamstrings, quads, and the entire chain of back muscles," Koshaba says. You can do deadlifts with dumbbells (shown), a kettlebell, or a barbell. Whatever weight you use, focus on form first with light weights, then gradually increase the weight as you're ready.
- Stand with your feet hip-distance apart.
- Push your butt back as you bend your knees, grasping the barbell with your hands just outside the hips, with the shoulders slightly in front of the bar. Have both palms facing you, or if it feels more comfortable (or you're lifting very heavy), turn one palm facing out. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
- Stand up, raising the hips and shoulders at the same time, lifting the barbell off the floor so the bar moves over the middle of both feet.
- Keep the heels down and make sure to fully extend the hips and knees to straighten the legs. That's one rep.
- Do three sets of 10-12 reps.
