Deadlift with Weight


Deadlifts help strengthen the muscles of the knee, hip and lower back, protecting these areas from injury. It incorporates a hip-hinge technique, which teaches one to pick things up off the floor without rounding at the spine.

Set up

Begin standing with your feet hip-width apart, holding a weight in each hand, with your palms facing your thighs.


Bend your knees slightly and lower your torso towards the ground by hinging at the hips. Your hips should go backwards as you feel a slight pull in your hamstrings. Allow your hands to graze the front of your thighs and shins. Keep your arms and back straight and your core engaged. Push through your heels and squeeze your glutes to return to the starting position and repeat.


  • Do not round or flex your spine – your spine should stay straight or neutral throughout the exercise.
  • Your weight should be in your heels, not your toes.
  • Keep your shoulder blades down and back – do not elevate your shoulders towards your ears.
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