Barbell Deadlift

Stand in front of a barbell loaded with the desired weight. Sit down, bending your knees, lean forward, bending at the waist. Trying to keep your back straight, take the neck with a medium grip (hands shoulder-width apart, palms facing down). This will be your starting position. Tip: If you find it difficult to hold the bar using this grip, take it with a reverse (supinated) grip or use wrist straps. As you exhale, begin to rise, straightening your legs, while straightening your torso. In a straightened position, push your chest forward and bring your shoulder blades together. The position should resemble a soldier standing at attention. Return to starting position by bending your knees while tilting your torso forward, bending at the waist. Remember to keep your back arched at the waist. When the bar discs touch the floor, you have reached the starting position and are ready to do the next rep. Complete the required number of repetitions. Attention: refrain from doing this exercise if you have problems with your back or lower back. Make sure that your back is arched at the waist throughout the entire exercise, otherwise you can injure your back. If you have any doubts about the chosen weight, it is better to take less than more weight. Variations: You can also do this exercise using dumbbells.