Deadlift - Farmers Walk
Recommendations: 0.0095-0.019 Dist, 80-100 Wght
Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Dumbbell Pull Compound Gym
Purpose: This exercise builds overall strength in the lower body.
Benefits: This exercise involves many other muscles.
Position the dumbbells on the ground beside you. Center yourself between them. You feet should be about hip-width apart. Bend at the hips to grip the dumbbells. This is your starting position. Raise the dumbbells by pushing with your legs and rotating your glutes and hips forward and up. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement. Walk taking short, quick steps. Do not forget to breathe. Move for a given distance, as fast as possible.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.
Step 1
Center yourself between two dumbbells, in a squatting position with your hands shoulder-width apart.
Position the dumbbells on the ground beside you. Center yourself between them. You feet should be about hip-width apart. Bend at the hips to grip the dumbbells. This is your starting position.
Step 2
Raise the dumbbells, lifting until you are in a full upright position.
Raise the dumbbells by pushing with your legs and rotating your glutes and hips forward and up. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement.
Step 3
Walk, holding the dumbbells for the given distance.
Walk taking short, quick steps. Do not forget to breathe. Move for a given distance, as fast as possible.