Deadlift

Start standing with your feet hip-width apart and the weight (barbell or dumbbells) in front of you. Bend your hips and knees to grab the weight, making sure your hands are just outside your legs. Keep your back straight, chest up, and eyes forward, with your shoulders slightly in front of the weight. This is your starting position.

Then, drive powerfully through your heels and extend your hips and knees simultaneously to lift the weight off the ground. Keep the weight as close as possible to your legs throughout the movement to protect your lower back. Stand up fully, squeezing your glutes at the top of the movement, but avoid arching your back backward.

Finally, lower the weight in a controlled manner toward the ground by pushing your hips back and maintaining tension throughout your body. Make sure your back stays neutral until the weight touches the floor. That counts as one repetition. Remember, it is essential to perform this exercise with a load that allows you to maintain proper technique and avoid jerky movements, always prioritizing spinal stability.