How to Deadlift With Free Weights

Deadlifts are a good way to tone your hamstrings, the backs of your legs. But if you do them incorrectly you can cause real problems for your back. While deadlifts were, for a time, not an approved exercise for ACE instructors, they have recently come back into vogue. Use relatively light weights and pay close attention to your back.

Instructions

1. Warm up with at least 5 minutes of some form of cardio: elliptical, bike or treadmill. If you're not at a gym, run the local trail, jog in place or do a brisk walk around the block.

2. Stretch your hamstrings. A favorite stretch is to gently flow forward from your waist to touch the ground in front of you, keeping your legs straight. If your heart rate is too high to lower your head, cool down a bit and then try the stretch.

3. Stand with your feet shoulder width apart and hold your free weights in front of your legs. It's easiest to use a weighted bar bell with light weights, but if you have dumbbells, press the two together in front of your legs. Lighter weights are generally better for this exercise, nothing more than 20 lbs., as this exercise sneaks up on you.

4. Tighten your core (your abdominals) and gently lower your weights down just in front of your legs. Do this very slowly; generally a slow count to 4 is a good pace. The goal is not to lower to the floor, but until you feel a stretch in your hamstrings. Stick your glutes out behind you as you lower and keep your core very tight to protect your back. Keep your back flat--do not arch or curl it. Your weight will shift backwards; your toes may almost lift from the floor. Again, do not touch the floor, simply lower until it feels good (but will definitely feel stiff tomorrow!) .

5. Rise very slowly back up to standing using a 4 count pace and keeping your core tight. Repeat for a set of 10 to 15.

6. Stretch your hamstrings again.

Tips & Warnings

• If you start with weights, but find the weights too heavy, drop them and aim to try one repetition more with weights next time.

• Start this exercise without any weights if it's too difficult at first. Simply clasp your hands behind you on the flat of your back instead of holding weights.

• If you have a weight plate handy, stick it under your toes to help maintain good form.

• Wear supportive shoes.

• If you feel any pain in your back, stop.

• Keeping your core tight and back flat are key to this exercise.

• Do not do these lifts to the side (sometimes called "sunshines"), as it can severely hurt your back.