Workout: To do at home, in the gym or on the go
Wednesday, April 29, 2020
The Dead Lift
This exercise lives up to its name: You will be dead tired if you do it right.
But as you’re performing it, you’ll get the benefits from an all-around body workout, especially your buttocks, which you rely upon for climbing stairs.
This movement also strengthens the lower back and hips and makes you stronger for when you have to carry heavy objects.
1. Begin by standing tall with your feet about a foot apart and a weight waiting on the floor between them.
You won’t want to use a weight that is too heavy, and you may get careless with your form if the weight is too light.
Choose a weight that is just right. It should give you a bit of resistance but should not be too much for you to handle.
2. Breathe in, bend your knees and lean forward so that your upper body is parallel to the floor and your hips extend backward, as in the photo above.
3. With your back flat, pull the weight toward your abdomen and lower your hips toward the floor in a squat, then lift the weight toward your chest, as shown in the middle photo.
4. Exhale as you use your hips and legs to stand, straighten your arms along the front of your body and point the weight toward the floor, shown in the bottom photo.
5. Drop the weight between your feet to begin again.
6. Do one set of 10 – 12 repetitions, and stay in good form. If you’re not too tired and can continue the lifts in each position, complete two more sets of reps.
Avoid rounding your shoulders or letting your head and neck protrude forward. Do not lock your knees.
Also, contract your abdominal muscles to help keep your back straight.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.
Shula’s Athletic Club staffer Elisa Maceo demonstrates positions of the dead lift exercise. Photos: Megan Jacobo, The Miami Laker.