Deadlift - Power Stairs
Recommendations: 1-3 Sets, 3-5 Reps, 80 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.
A dumbbell is placed upright on the floor. You stand behind it in a squatting position and grab the dumbbell with your hands under the top plate. Your feet should be set wide, with your head and chest up. This is your starting position. Raise the dumbbell 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. As you lean back, swing the weight onto the first step of the stairs (about 16 inches to 18 inches in height). You can use your legs to push the weight onto the step. Exhale during this movement. Repeat for the required number of repetitions.
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
Stand behind an upright dumbbell in a squatting position.
A dumbbell is placed upright on the floor. You stand behind it in a squatting position and grab the dumbbell with your hands under the top plate. Your feet should be set wide, with your head and chest up. This is your starting position.
Step 2
Push your butt forward and up to start lifting the weight. Continue until you have completely stood up.
Raise the dumbbell 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
Swing the dumbbell onto the first step.
As you lean back, swing the weight onto the first step of the stairs (about 16 inches to 18 inches in height). You can use your legs to push the weight onto the step. Exhale during this movement.