Back from the deadlift

1. THE STANCE

Stand with feet shoulder-width apart and back straight. Deadlifts increase the bone-mass density of your spine, reports a study in the journal Calcified Tissue International. Tip: pretend to push the inside of your feet against a shoulder-width plank, as pointing your toes out can ruin your knees.

2. THE GRIP

Grab the bar with an overhand grip that’s slightly wider than your feet. Use an over/under grip for really heavy weights. Tip: make like a gymnast and chalk up your mitts. It will firm up your clasp. Losing your grip mid set could lead to a bad case of flat feet.

3. THE LIFT

Simultaneously straighten your legs and torso to raise the bar and stand upright. Your shoulders and hips must come up at the same speed as each other. Tip: stick out your bum to ensure you keep a straight back and save it from unnecessary pressure.

4. THE EXTENSION

Puff your chest out, suck in your abs and keep your shoulders back. Hold this position, before reversing the move. This will ensure you work the maximum number of muscles. Tip: stand side-on to a mirror to check that you maintain a straight back throughout.

THREE CHALLENGING CHANGE-UPS

SUMO DEADLIFT
Muscles emphasised: hip adductors, quads, inner hamstrings.
Key form difference: stand with a very wide stance. Lift the bar using your legs while keeping the upright torso position.
Use it: if you’ve got knee problems or are rehabilitating your knees.

SINGLE-LEG DEADLIFT
Muscles emphasised: hamstrings, lower back, abdominals.
Key form difference: lift your left foot off the ground. Bend at your torso, then touch the ground with your fingers. Reverse and repeat.
Use it: if you want to work your core muscles and improve your balance.

STIFF-LEGGED DEADLIFT
Muscles emphasised: hamstrings, lower back, glutes, abdominals.
Key form difference: just the same as the traditional deadlift, but keep your legs straight, not bent, throughout the lift.
Use it: if you want to stretch and strengthen your hamstrings and lower back.