"A fantastic, dynamic movement; though it is simple, a deadlift engages your whole body, including all major muscle groups: glutes, hamstrings, quads, and the entire chain of back muscles," said ACE-certified trainer, Christian Koshaba, owner of Three60Fit in Chicago. Since the deadlift is a full-body movement, Christian said "you're inducing a lot more of a hormonal reaction as well as blood pumping to those specific muscles, so you're actually inducing a more escalated heart rate, which leads to increased fat loss."
If you don't have access to a barbell, you can do deadlifts with dumbbells or holding a kettlebell. Whatever weight you use, focus on form first with light weights, then gradually increase the weight as you're ready.
Deadlift
- Stand with your feet hip-distance apart.
- Push your butt back as you bend your knees, grasping the barbell with your hands just outside the hips, with the shoulders slightly in front of the bar. Have both palms facing you, or if it feels more comfortable (or you're lifting very heavy), turn one palm facing out. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
- Stand up, raising the hips and shoulders at the same time, lifting the barbell off the floor so the bar moves over the middle of both feet.
- Keep the heels down and make sure to fully extend the hips and knees to straighten the legs. This completes one rep.