Deadlift
Main muscle worked: Trapezius, infraspinatus, teres major, latissimus dorsi, gluteus maximus, hamstrings
As you can see, this is one of the best exercises for your posterior chain. This is one of my favorite exercises, but this exercise is very technical, and it took quite some time to master the technique and form for me. Lots of practice is recommended, especially to avoid any risk of a back injury. Start with a lighter weight and make sure your form is correct before using a heavier load. This is one of the workouts that makes you feel really accomplished once you’ve mastered on top of it.
Kettlebell deadlift
- Stand with your legs slightly apart and put a kettlebell between your legs. Hold the handle of the kettlebell.
Tips: if you feel more comfortable grabbing the handle by bending your knees or squatting down, you can do so. But just remember that the main movement of this exercise is hip hinge. - Lift the kettlebell by straightening your legs.
- When the kettlebell reaches around your knees, extend your torso by powering your hips forward with your arms straight down.
- Squeeze your glutes at upright position.
- Drive your hips backward as you hinge forward and lower the weight with controlled movement.
Tips: Do not squat; main movement is hip hinge. - Extend your torso by powering your hips forwards with your arms straight down.
Perform 8-12 reps for 2-3 sets.
The main movement in this exercise is the hip hinge, which is present in many other exercises. That is why this exercise may look simple, but it is actually a little more complex than it looks.
There is a debate going on: “Is deadlift mainly a leg workout or a back workout?” I would say this is a back workout, but I believe you can program it maybe into your leg day if you want to activate your legs more out of this exercise or into your back day if you want to activate your back more out of this exercise. That would be one of the strategies. If you see from step 1 to 6 above, your leg (especially hamstrings) work the most in step 2. After step 2, it is mainly a back workout.
It is also important to remember that deadlift is not the only barbell exercise. For beginners, I recommend starting with the kettlebell. It is easy to grab the handle by not thinking too much, and you can also start with a light kettlebell.
Make sure you keep your back neutral; not rounded or overextended. This is very important to avoid any risk of injury.