By: Stephanie Willis Valorie Andrews

The Chest  pectoralis major (or pecs) The Back  Latissimus dorsi (lats)  Rhomboids  Middle and Lower trapezius  Erector spinae muscles.

 The Arms Triceps Brachialis Biceps Forearm muscles (wrist flexors and extensors) The Abdominals  Rectus abdominus  Obliques  The Legs  quadriceps (quads)  hamstrings (hams)  gastrocnemius (gastrocs)  soleus

Before You Deadlift Key things to remember  Bar Height  Lifting Shoes  No Straps

Setup for Deadlift  Foot Stance  Lifting Shoes  Bar Position  Chest Up  Look Forward  Grip Width  Gripping the Bar  Straight Arms

Performing The Deadlift  Shoulder-blades over Bar  Bar Against Shins  Push From The Heels  Bar Close to You  Squeeze You Glutes  Lock The Weight Bringing the Weight Down  Chest Up  Look Forward  Bar Close to You  First Hips, Then Knees

 keep the back straight at all times  assisted by raising the head  Hips Too High  Hips Too Low  Bending Your Back  smooth motion throughout the lift  Hyper-extending Your Back.  Rolling the Shoulders.  Shrugging at The Top.  Pulling with Bent Arms.

 Feet shoulder-width apart  Grasp two dumbbells and let them hang in front of your body  Keeping your knees straight, slowly bend forward at the waist  Lower and lower the dumbbells down until they touch your toes.  Slowly rise upward until you reach the starting position.