If the squat is the king of all leg exercises, then the deadlift must be considered one of the best total-body exercises. The conventional deadlift is an extremely demanding exercise, requiring much of your quads, hamstrings, glutes and entire back, including the traps.
START: Stand with your feet at about shoulder-width apart, shins touching the bar. With your arms straight, bend your knees, keeping your hips back and back flat. Grasp the bar with an overhand or staggered grip (one hand pronated, the other supinated) with both thumbs wrapped around it for safety.
MOVEMENT: With your arms straight, back flat and the bar as close to you as possible (actually dragging the bar against your quads), press down through your legs in a strong, controlled motion to lift the weight and rise to a standing position. At the top, shift your hips forward slightly, and squeeze your back, legs and glutes. Slowly lower the bar along the same path to the floor and repeat.
WHEN TO USE IT: Because it's so demanding and works so many muscle groups, it's best to pair the deadlift with either back or legs as the first exercise of that particular workout. Make sure to include rowing movements and pull-up/pulldown exercises to round out your routine. Do 3—4 sets of 10—12 reps.
Bonus Tips
1) Take a deep breath and hold it during the ascent.
2) Your head should remain in a neutral position.
3) At the top, shift your hips forward, contracting the legs and glutes.
4) Concentrate on "dragging" the bar up your thighs.
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