Manual

28
Back Exercises
Dead Lifts
START ACTION
START
• Positionyourfeetinlinewiththe
dumbbell about shoulder width
apart.
• Pointyourtoesoutwardslightly
and direct the thighs to the same
outward angle as the feet.
• Holdthedumbbellswithyourpalms
facing backward.
• Undercontrol,slowlysquatdown
by sticking the hips out as the knees
start to bend.
• Keepthechestliftedandbackflatas
the hips continue to move backward.
• Lowertoapproximatelya
90-degree bend at the knees, unless
otherwise determined.
• Movebacktothestartingposition,
keeping the chest lifted while moving
the hips forward and extending the
knee.
FINISH
Muscles worked
Glutes, adductors, hamstrings, quads, spinal
erectors and traps
Success tips
• Keepkneespointedinthesamedirection
as the feet.
• Keepheadandneckinlinewiththetrunk.
• Paycloseattentiontoallthealignment
and stabilization issues on every part of
each repetition.
• Keeppressurethroughthemiddleofthe
arches/feet, not the toes or heels.