Deadlift Exercise - Back Exercises

Proper Deadlift Technique

Deadlift is one of the best power exercises that involves more muscles than any other exercise. Deadlift is a compound exercise that you should include in your training program.

When performing the deadlift exercise, always keep your back tight and straight, with your head up, looking forward - arching your back will place undesirable stress on your spinal column and lower back. When you maintain a straight back, the vertebrae are all in alignment with no unequal stress placed on any point of your spine, thus reducing the risk of injury.

If your back is rounded during a deadlift, the discs on your back experience uneven pressure where the discs are compressed on one side and extended on the other.

Deadlift Technique & Execution

• Place a barbell on the floor in front of you
• Bend your knees and lean forward with your arms extended to grasp the barbell
• Keep your back straight, and head up looking forward - do not curve your back
• Begin the lift by driving with the legs, and straighten up until you are standing straight
• Then lower the weight by bending your knees and leaning forward returning to the starting position

Hyperextension Lower Back Exercise

This exercise targets the lower back muscles. It can be performed using only body weight, or with additional weight plates held in your arms for more resistance.

Hyperextension Technique & Execution

• Hook your feet under the hyperextension bench rear support and position yourself face down with your arms crossed in front of your chest 
• Bend down with your upper body as far as possible
• Then bring your upper body back up to starting position

Good Mornings Back Exercise

This exercise is performed holding a barbell across your shoulders and bending forward to exercise the lower back muscles.

GoodMornings Technique & Execution

• Stand with your feet shoulder width apart
• Hold a barbell across the back of your shoulders
• Keep your back straight, and legs straight
• Bend forward from the waist until your upper body is almost parallel with the floor while keeping your head looking forward
• Bring your body back to starting position