"To build functional strength in your posterior chain, the deadlift is an exercise that should be in your program," Wells said. "It can strengthen your glutes, hamstrings, and core stabilizing muscles."
- Stand with your feet hip-width distance apart, holding one dumbbell in your hands with an overhand grip (palms facing your body) and the dumbbell facing your body.
- On an inhale, bend from your hips, allowing the dumbbell to run along the length of your thighs. You should feel tension in your hamstrings (the back of your legs).
- Once the dumbbell reaches your knees, bend your knees and allow the dumbbells to run halfway down the length of your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine.
- Exhale as you reach halfway down your shins. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Make sure that the dumbbell remain in contact with your legs.
- This counts as one rep.
- Continue performing dumbbell deadlifts for 30 seconds, then take 30 seconds of rest.
