Weight Training - Dead Lift

• Works hamstrings, back, glutes and quads. Also works upper and lower back.

Teaching points

• Stand with the feet shoulder width, standing with the bar a couple of inches in front of your shins
  
• Squat down, keeping the back straight, although lean forwards from the hips
  
• Grip the bar with the palms facing backwards, at the outside of each knee
  
• Before you start the lift, ensure your lower back is arched and you are holding your chest up high and looking straight ahead
  
• Keep your arms straight as you push up using your legs
  
• Do not pull using your arms or back!

Variations and progressions

• Perform using two dumbbells

Muscles worked

• Gluteus Maximus
  
• Erector Spinae
  
• Biceps Femoris
  
• Semitendinosus
  
• Semimembranosus
  
• Rectus Femoris

Related injuries

• Quadricep strain
  
• Hamstring strain