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The Deadlift – Posterior Chain/Overall Strength Training

Learn to Deadlift - replace the seated back extension

Free-Weight Substitute/Alternative To: Seated Back Extension, Selectorized & Plate Loaded Leg Curls, Reverse Hypers.

Main Muscles Worked: Entire Posterior Chain (Low back, Hamstrings, Calves, Glutes), Quadriceps, Abdominals.

Equipment Needed: barbell + weights

Instructions: Position yourself with the bar centered over your feet – about hip-width apart. Bend at the hips to grab the bar at about shoulder-width allowing your shoulder blades to protract. With your feet and your grip set, take a deep breath and then lower your hips and flex the knees until your shins touch the bar. Look forward with your head, keep your chest up and your back flat, and begin driving through the heels to move the weight upward. Once the bar passes the knees pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Lower the bar by bending at the hips and guiding it to the floor.

Comments (from ExRx.net): Throughout the deadlift, keep hips low and shoulders high; arms and back straight. Knees should point in the same direction as the feet throughout whole movement. Keep the barbell close to your body to improve mechanical leverage.

Many thanks to bodybuilding.com for their extensive exercise image & video collection.

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