PLEASE READ CAREFULLY THIS VERY GYM BARBELL DEADLIFT IS NOT FOR EVERY BODY

     Stand in front of a loaded barbell. 

2.    While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.

3.    While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.

4.    Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.

5.    Perform the amount of repetitions prescribed in the program.

Caution:

• This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
• If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: Dumbbells can be used as well though I find the bar version easier to perform.

BARBELL SHRUG

1.    Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.

2.    Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.

3.    Slowly return to the starting position as you breathe in.

4.    Repeat for the recommended amount of repetitions.

Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.