Anatomy of the DeadLift Follow @CoachFabs

This exercise works nearly every muscle in the body and it is very effective at developing the lumbosacral and trapezius muscles. It also works the gluteal muscles and quadriceps intensely.

How to perform a Dead Lift

• Stand facing the barbell, contract the abdominal muscles and slightly arch your back. Bend the knees until the thighs are horizontal with the floor.
• Grasp the barbell with the extended arms, place one hand in an overhead grip and the other hand with an underhand grip, this will keep the bar from rolling, which allows you to use heavier weights.
• Inhale and hold your breath, contract the abdominal muscles and low back and raise the bar straightening the legs and allowing the bar to slide up the shins. When the bar reaches the knees, straighten the torso while straightening the legs. Exhale at the end of the movement.
• Never straighten your back throughout the exercise.

How to prevent getting a Herniated Disc

When lifting very heavy weights it is recommended you create what is called a "block". This will keep you from rounding your back.

So how do you create a block?

Expand the chest and hold a deep breath filling the lungs, this will support your ribcage and prevents the chest from collapsing forward.

Contract the abdominal muscles, supporting the core and increase the intra-abdominal pressure, this will keep your torso in the right position.

Finally, arch the low back by contracting the lumbar muscles, this will position the spinal muscles in extension.

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