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Deadlifts are one of the best full body exercises but are quite technically difficult. Often many people avoid them as they don’t know how to do them correctly.

Technique really is important for this exercise to make sure you get the most out of it and don’t injure yourself.

I am going to demonstrate how to do a Romanian deadlift. This is a modified version of the deadlift and is best for beginners. If you haven’t done deadlifts before, start out with a lightweight or just the bar. Once you have the technique down pat, you can add weight.

1. Stand with feet hip-width about, toes turned out slightly. Grip bar with hands just outside shoulder width

how to perform a deadlift

2. Bend forward from the HIPS, keeping legs relatively straight. Bar should remain in contact with your thighs at all times

how to perform a deadlift

3. Bar should go to just below your knees (depending on flexibility). Bar should remain in contact with your thighs at all times

how to perform a deadlift

4. Drive through heels to stand up, keeping bar in contact with thighs. Keep knees soft at the top (don’t lock out)

how to perform a deadlift

NOTES: Timing and breathing

Come down slowly for 3 counts and push up quickly for 1 count. Try not to rest at the top.

Inhale as you lower down slowly and exhale as you push up quickly.

If you would like me to demonstrate how to perform a full deadlift, let me know! xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

2 Responses

  1. Hi!

    Just wondering if you could help me out a little!

    Part of my glute routine has been squatting around 70 pounds (5 sets of 10 reps) for around 3 months, I have noticed that my quad muscles have grown a lot and more than I want to as they now look disproportionate to the rest of my body. I tend to gain weight but also muscle in my thighs very easily compared to anywhere else. I was wondering if you experienced bigger thighs too? Should I stop squatting and focus only on exercises such as standing kickbacks, deadlifts and bridges?

    I also haven’t noticed much progress in gaining a bigger booty (genetically I have quite a flat bum), my glutes have become much more toned but this doesn’t show unless I tense them/straight after a glute workout. I do weighted glute sessions every other day and try to eat the right foods to feed the muscle but feel as though I’m hitting a brick wall!

    Do you have any advice?

    Sorry for the long message :)

    Thanks!

    1. Hi!
      Squats are a great exercise, but unfortunately they will grow your quads. My advice would be to increase your reps to 12-17 and decrease your weight. You could probably also reduce your sets to 3-4. You could also incorporate some plyo based exercises like squat jumps, box jumps etc. I don’t think you should stop squatting, just make some minor changes that I mentioned and focus on some other exercises too.
      Unfortunately you can’t change your genetics. Your glutes are made up of three muscles, so you need to make sure you’re working all three to get a rounded butt! Try these exercises – deadlifts, hamstring curls, weighted bridges, donkey kicks, single leg (pistol) squats, single leg deadlifts and lunges xx

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