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“The Deadlift” by Mary Tan

Yeah yeah we all know that the squat is the King of all Exercises and will help in building strength while sculpting those massive tree trunk thighs, but there is another exercise that goes along with the squat and also targets those glutes. I introduce to you all, the deadlift, the single best exercise that works your entire posterior chain, including your hammies and lower back muscles.

To execute this movement, stand with your feet hip-width apart and with your toes pointing forward.  Your feet should be underneath the barbell since you want to keep the weights as close to your body as you can.  While bending at the hip, keep your back straight (VERY IMPORTANT as the deadlift can cause you to strain your lower back muscles if done incorrectly), your chest up, and your head neutral.  Make sure your hands are outside of your legs as you grasp the barbell firmly (it is easier to have one hand with a pronated grip and the other hand with a supinated grip so that you do not drop the weight in the middle of the rep). With your knees slightly bent, lift the barbell as you stand up, keeping your back straight during the entire movement with the weight as close to your body during the ascent of the movement. To descend back to starting position, bend at the hips and flex your knees slightly and continue to keep your back straight, chest up, and head neutral as you lower the weight down. This is the conventional deadlift.


Combine this with the squat and try 3 sets of 10-12 reps and I guarantee that you will feel your hammies and glutes crying in the end. Do not be intimidated to build those legs, as I’m sure that nobody wants a bad case of chicken leg syndrome.


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