Hi guys. This is Max Tapper again, for Howcast. Today I'm going to show you guys how to do a dead lift. Yes. One of the most important exercises when it comes to working your lower back, and hamstrings, and glutes, is the dead lift. And I'm going to show you guys how to do it properly. Okay?
Now, one of the first things we want to do, again, is protect our spine. Okay? So I'm going to show it to you from the side. In our dead lift, what we're going to do is a bent knee dead lift, in this case. So knees bent, and we're going to pivot from our hips. Okay? So not our lower back again. You're not going to do a rounding, this way. It's going to be a locked lower back, pivoting from our hips.
Our position is this, now. Slow on the way down to the floor. Back up. Bent knees on the way back down. Back up. Okay? Now, when you're in this position, what you really want to feel is that you're stretching your hamstrings and you're going to pull through your hamstrings and your glutes. So our heels are going to be anchored into the floor. We're not going to be on our toes. We're going to be on our heels, digging and pulling up. Okay?
So let me show you how that works. Slow and controlled. Up. Extend down until I feel that stretch in my hamstring. Pause. Up. Let me show it to you from the side. Same pitch in the hips, bend at the knee. Slow on the way down. Up.
Now, one thing you want to pay attention to is, everybody has a different limitation of flexibility in their lower back. Now, the minute you see my lower back round out, this exercise is over. Okay? That's my limited range of motion. So from the side again. If you see me come down, slow on the way down, you see how flat my back is? The minute my lower back starts to round, which is probably around there, that's as far down as I need to go. Alright?
So guys, be very careful again. We're going to use a weight that we can handle. Always. Under perfect, perfect control. There is no reason to destroy your back trying to get really tight hamstrings and glutes. Okay? You really want to move slow. You want to move slow enough that your body has perfect control during the whole exercise. I mean from the bottom to the very, very top.
There's different types of dead lifts. Stiff legged, where your leg would be straight. I do not recommend that. Out of any dead lift, it would a bent knee, because it's safe and as effective. It gives you everything you need, and then you'll be walking home and feeling fine the next day. Alright?