The deadlift is a bodybuilding exercise that can determine the true strength of a person.

The deadlift can really pack on the muscle as it works multiple muscle groups including the back, lats, quads, glutes, arms, and forearms as well as the abdominal muscles. A “lightweight” deadlift is great for beginners (as pictured) and the perfect exercise for bodybuilders and powerlifters. Follow these steps to learn how to do the deadlift.

Difficulty: Can be Challenging

1.    Place the bar on the ground at your feet. Add the amount of weight you feel you can reasonably lift. Start out with less weight and slowly add more.

2.    Stand behind the weight with your feet shoulder width apart. Your shins should be up against the bar.

3.    If it is heavy, give yourself a pep talk. If you tell yourself that you can lift that weight, then you can do it. Any negative thinking on your part will lessen the chances of succeeding at the deadlift.

4.    Squat down bending at the waist and the knees at the same time equally. Grab the bar with either an overgrip or an under/over grip. Your hands should be secure and spaced waist width apart.

5.    Look straight ahead. Keep your spine straight and flat. Make sure your back is not rounded and you’re not stooped over.

6.    Breathe in and lift by extending your legs and your waist. The bar must remain close to your body while you exhale as you lift. Pause, bend your knees and lower back and return to the starting position.