Target Muscles: Hamstrings
Technique:
Use light weights when starting the exercise.
Try to keep your upper body and thighs still throughout the exercise.
Heavy weights may cause your body to jerk or swing, which may lead to injury.
If you have difficulty lifting the dumbbells off the floor, have a training partner hold the dumbbells between your feet.
Before you start the exercise, make sure the dumbbells are completely fixed between your feet.
Focus on using your posterior thigh chain to generate force.
Target Muscles: Lower Back Muscles
Instructions:
Stand with your feet shoulder-width apart and the dumbbells on the floor, on either side of your feet.
Reach down and grab the dumbbells with a closed grip (palms facing inward), then lower your hips.
Make sure your eyes are looking forward and your body follows your head, keeping your head lifted.
Keep your back straight in the starting position, don't bend.
Use your heels to drive your body upward.
When the dumbbells are raised to knee height, push your hips forward and contract your back by pulling your shoulder blades back.
Pause for a moment, then lower the dumbbells with steady control.
Technique:
Using a moderate weight, start the deadlift with your hips in a position of maximum tension.
If you start the deadlift with your hips too high, you are at a mechanical disadvantage and will put stress on your lower back.
Starting the deadlift with your hips too low will also result in reduced mechanical efficiency.
Imagine jerking your head up as you try to stand upright, with your body following the movement of your head.
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