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Knock it off.
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Fit Girl Nikki, LLC | Dead Lifts x¿x
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Dead Lifts x¿x

Hi Goal Diggers 🙂

I wanted to share another one of my favorite exercises…. the dead lift. If you are limited in your amount of time in the gym and you are capable I would definitely suggest that you add this into your routine. This compound exercise involves several muscle groups (lower back, glutes, hamstrings, quads, abs, as well as muscles of the arms and shoulders) allowing you to kill many birds with 1 stone…. pun intended! smh lol

There are varying stances, grips and techniques out there however proper form is most important when performing dead lifts, improper form could lead to serious injury. Please be cautious and begin with light weight, then work your way up. I am still working on my own form and trying different techniques; practice makes perfect!!

Important things to keep in mind.

  • Keep the core tight
  • Keep your back flat (it should not be rounded/hunched)
  • Push through your heels; use your legs to move the weight not your back.

In my video below I am doing whats called a stiff-legged  dead lift and I am using a mixed grip (palms facing opposite directions on the bar). Typically I will perform 3 sets of 6-10 reps.  In the video I am working with 135 lbs which is a little more than what I weigh. (Random Note: I typically wear minimalist shoes especially when training legs but didn’t this day… tsk tsk tsk. I prefer the more natural stance/footing i have with minimalist sneakers; easier to push through your heels).

The amount of weight you chose as well as how many reps you do are determined by your goals and how your body responds. For strength gains, you’d probably want heavier weight for fewer reps. For muscle hypertrophy/growth you’d probably want lighter weight and more reps. In any event the weight you choose should be challenging. If you do not have access to a barbell, dumbbells will work as well. I encourage you to safely try different variations of this exercise to see what works best for you!


For video of conventional deadlift form, click here.

Visit my Exercise Library for more videos!

“If it doesn’t challenge you, it doesn’t change you.”

<3 Nikki


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