How to Do a Dead Lift | Boot Camp Workout

How to Do a Dead Lift | Boot Camp Workout

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Dead lifts are great if you want to work the posterior chain, meaning all the muscles of the back of your body, specifically the legs. Now when you do a dead lift what you want to think about is it’s not so much coming down and bending your knees like you would do in a squat. It’s more about hinging forward from your hip. Really important that you keep your spine straight. So come into a stance with your feet about shoulder width apart, keep your knees slightly flexed. So again it’s not about going for extreme flexion extension in your knee, but you wanna make sure you’re not hyper-extended in the knee. So just a little micro bend is good. Draw your shoulder blades together so you’re activating the upper back muscles and then hinging forward and standing back up, so flat back. What you want to look out for is that you’re not hyper-extending in your spine. And the biggest most common mistake is that people flex. This is not flexion in the spine that we’re going for. Maintain the spine in that long position and keep that position as you come forward and as you go back. It gets harder with a weight because you’re obviously adding more load which is gonna force the glutes and the hamstrings to fire up more. And it’s also harder because the weight will tend to pull you into that posture. So you need to work against the weight and pull your shoulder blades together like you would if you were doing a row. Maintain that position as you come forward and as you exhale to come back up. Inhale down, exhale up driving your heels into the ground. And again at the bottom knees are just a little bit bent. Make sure you don’t reach back and fully extend your knees. Keep your weight moving forward over the foot. And that’s a great way to work the glutes, the hamstrings, the backs of your legs.


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Some people are reluctant to go all out when they decide to get into shape, finding it hard to get started. Perhaps they do not have the necessary motivation, or do not know where to start. The best way is choosing the one that is the most fun for you. Get on the ball by using these great tips.


If you typically do not listen to music when you are working out, you should definitely try it out. One of the biggest advantages of music is that it makes you feel great. It will boost your energy, lift your spirits, and get those toes tapping to the rhythmic beat. It also helps put you in the right frame of mind and keeps you from thinking about how fatigued you are.


Ask your friends to come exercise with you. When you can convince yourself that exercise is an excellent way to socialize, you will begin to look at the idea of exercise in a new light. Time will pass quicker, and you will enjoy exercising more. It’s easier to be distracted from fatigue when you are attuned to chatting with friends.


Using a workout video game, you can get fit while having fun in the comfort of your own living room. Your whole family will enjoy a workout video game as it is a ,great exercise tool. In order to distract yourself from the fact that you are exercising, it is important to do something that is enjoyable. You will work out longer and with more vigor than you otherwise would.


If you can afford it, take yourself shopping for workout clothes, so you will be more motivated to exercise. Find workout wear that you feel good in. There are workout clothes in every color and for every body style. Some workout gear can be both flattering to your figure and a lot of fun. Use your imagination and be inventive! Take risks! You really want to select a variety of workout clothes capable of inspiring you to exercise frequently.


Keep your exercise routine interesting by avoiding repetition. Switch it up as much as possible. If you want to be productive, you must avoid being bored. If you aren’t motivated, then you might stop working out. Changing a workout routine around regularly is a good idea to keep things fresh. This will help you to stay motivated in the long run. When you stop an exercise routine, you run the risk of undoing all of the positive changes you have made up to that point.


Once you reach a goal, you should reward yourself. Doing so provides the motivation you need to sustain your commitment. The rewards you choose can be modest, such as a pair of shoes you’ve been eyeing or a favorite dessert you haven’t enjoyed in months. Make these rewards fun but attainable, in order to stay motivated in achieving your next goal or target.


People often treat working out as something they have to do, but that’s not a good way of thinking. There are many different ways to have fun while working out! The tips in this article can help you have fun.

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Dr.KATHIE KUEFER
Dr.KATHIE KUEFER
Associate professor of nutrition at the Univ. of Ottawa focuses her research on nutrition for athletes, athletic performance, weight management, the glycemic index, a measure of how carbohydrates affect blood sugar levels.

20 Comments

  1. Feet are too wide. "Weight" position is way too far forward. Ribs are flared. Nothing on lat engagement. And as stated, this is an RDL not a deadlift.

  2. AV!D says:

    We love you Scarlett!

  3. John T says:

    Best tutorial on deadlift I've seen, thanks for the tips

  4. she's describing straight leg deadlift

  5. That's a "straight"/stiff leg deadlift. Deadlifts are a complex movement with many variations that should be learned from power-lifting coaches. You will badly injure your low back if you don't build your core and learn to brace it; especially with this variation (something not covered in this video).

    Omar Isuf and Jonnie Candito are good sources on YouTube.

  6. That wasn't a normal dead lift the way she bent her lower back it was what's called a Strait leg dead lift. Which does focus more on the back of your legs and your lower back. In a normal dead lift you bend much more at the knee with your hips back and you don't lean forward like she does.

  7. Something tells me if she tried picking up a barbell she would be screwed.

  8. this is awesome. thank you

  9. Hey! This is Rachel from The Insanity Program! I love her…she's one of the tougher chicks in the video and I love her physique! I finished Insanity about 2 months ago and I would watch her alot. She was my motivation!!! LOL Great vid Rachel!

  10. alex555552 says:

    this is the best video on utube on dead lift

  11. trishdaG says:

    how much weight should you start out with?

  12. abok tam says:

    scarlett, is that you?

  13. yay learned how to make it right

  14. Well, JUST A LITTLE! 😀

  15. u r not the first -.-

  16. RamiRx7 says:

    that was very useful, thnxs for the vid 😀 i used to loose my posture because i sue heavy weights for my dead lifts….

  17. OM.OM says:

    i like her .. she is sexy in unique way

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