How to Do a Dead Lift for a Boot Camp Workout

Learn how to do a dead lift as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.

Transcript

Dead lifts are great if you want to work the posterior chain, meaning all the muscles of the back of your body, specifically the legs. Now when you do a dead lift what you want to think about is it's not so much coming down and bending your knees like you would do in a squat. It's more about hinging forward from your hip. Really important that you keep your spine straight. So come into a stance with your feet about shoulder width apart, keep your knees slightly flexed. So again it's not about going for extreme flexion extension in your knee, but you wanna make sure you're not hyper-extended in the knee. So just a little micro bend is good. Draw your shoulder blades together so you're activating the upper back muscles and then hinging forward and standing back up, so flat back. What you want to look out for is that you're not hyper-extending in your spine. And the biggest most common mistake is that people flex. This is not flexion in the spine that we're going for. Maintain the spine in that long position and keep that position as you come forward and as you go back. It gets harder with a weight because you're obviously adding more load which is gonna force the glutes and the hamstrings to fire up more. And it's also harder because the weight will tend to pull you into that posture. So you need to work against the weight and pull your shoulder blades together like you would if you were doing a row. Maintain that position as you come forward and as you exhale to come back up. Inhale down, exhale up driving your heels into the ground. And again at the bottom knees are just a little bit bent. Make sure you don't reach back and fully extend your knees. Keep your weight moving forward over the foot. And that's a great way to work the glutes, the hamstrings, the backs of your legs.

Popular Categories