From LOSING IT! With Jillian Michaels
Thursday, October 20, 2011
Tighten Your Backside
So you think you need a machine to work your glutes, hamstrings, and lower back, huh? Arnold Schwarzenegger didn’t think so. He relied on stiff-legged dead lifts, which produce killer glutes if done properly. Dead lifts were cool in the seventies and eighties, but modern machines made them seem a little too low-tech to be effective. But this classic exercise of the bodybuilding era is worth a second look.
Working the glutes, hamstrings, and lower back in a free-form position means that the rest of your body has to work a little harder to support itself during the exercise. And that provides bonuses, such as improved coordination and balance. It also burns more calories.
Want to give this dead lift a try? Here’s how to do it:
- Stand with your feet slightly closer than shoulder-width apart and knees slightly bent, or “soft.” Hold a barbell in your hands, or dumbbells in each hand, in front of your thighs, with your palms facing your legs. Keep your back straight and your shoulders pulled back.
- Bend your torso forward slowly, lowering the bar or dumbbells toward the floor. Keep your knees slightly bent and your back flat through the entire movement. Lower the bar until your torso is almost parallel to the floor. From this position, focus on your hamstrings and exhale while slowly lifting your body and the weights back to the starting position. Repeat.
Adhering to proper form is extremely important during this move; otherwise, you can injure your lower back. To prevent injury, keep your eyes focused forward. This helps keep your back in the correct position. Don’t round your shoulders or bend your knees too much, and be careful not to use too much weight.
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Sheila
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Great tips….and awesome blog!
This is the one exercise I have been doing since I have been about 20 years old when I followed Corey Everson when she was MS Olympia, she swore by this exercise for a nice round tight rear!
Thanks, I’ll give it a try.
I love doing deadlifts!
Thanks for the tips! My backside could definitely use some lifting!
I was sooo in need of this! I am going to start doing this tomorrow. I use to do squats alllllllll the time! Thank you so much for this. I am bookmarking this
I need to get some barbells, I usually just use a can of food.
I can’t do that
Great blog and you have explained the complete process in the easiest way. But always be careful while doing this exercise as your back can get hurt .
Sounds like a great exercise.
I can use all the tightening tips I can get
I need to do this and will keep checking back for more great tips!
I love Jillian!
Jillian helped me lose 55lbs in 08/09! I plan to get back to it next week to lose the holiday 10 I’ve gained. Deadlifts have always been a part of my routine.
Love your tips
I need to do these.
thanks! I will definitely try these tips!
I could use the lift, thanks for the great tip!
Great tips! I love Jillian.
I need this… thanks for sharing!
Thanks, I need it!
Great tips!