Move of the Week: Dead Lift

This slightly advanced move of the week is amazing for your glutes and hammies. Your form and correct technique will make the difference between a great behind and a very sore lower back. Standing with feet about shoulder width apart and weights in hand, square your shoulders down and back, and engage your abs. Slowly hinge forward at your hips letting the weight and gravity pull you down with control. Keep the shoulders pulled back and together throughout, back flat not curved and head up looking straight ahead. With the knees only slightly bent, go as far as you can until you feel a stretch or tension in your hamstrings. Pause here, inhale, squeeze your glutes and focus on your posterior chain (glutes, hamstrings, calves) to bring you back up to standing.

Notes: If you have lower back issues, you may want to avoid this exercise or opt for the easier modifications. The abdominals and shoulder blades MUST be engaged throughout the entire movement to protect the lower back and shoulder/neck region respectively.

Easier: Drop the weights altogether; bend the knees if you have very tight hamstrings. Decrease the number of reps.

Harder:  Increase your weights and/or rep; If you’re very flexible, do these on a stair to allow for greater range of motion; Try one leg at a time, lifting the free foot off the floor slightly or just touching the toe for support – keep perfect form.