Primary Muscle Group(s): Back, Front Thighs, Gluteus Maximus (Butt)
Secondary Muscle Group(s): Abs, Biceps, Hamstrings and Calves
1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with your hands roughly 2 feet apart. Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out.
2. Without bending your arms, lift the weight from the floor until your body is completely upright. Lower the weight to the floor and repeat the movement.
The dead lift is a pure power movement and one of the best muscle building exercises there is. Often called “The king of exercises”, the dead lift uses all back muscles including the butt, hamstrings, and calves.
The primary muscles are the mid to lower back. Also, the thighs are a primary mover in this exercise but, it is considered more of a back exercise than a thigh exercise.
It also relies heavily on the abs, and biceps which are secondary muscle groups in this exercise.
This compound movement takes most of your major muscle groups to move the weight and because of this, it’s very difficult to do. However, since each of these muscle groups work in a synergistic manner to move the weight, this exercise is very, very effective at building explosive power and muscle mass.
This exercise is a must if you want to build power and muscle size.
Press play to view an instructional video on how to properly perform the dead lift.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.