One of the best total-body exercises, the deadlift is a foundational movement for powerlifters, competitors, and general exercises alike. When done right, this essential compound movement can recruit muscles from head to toe – including the core, back, glutes, quads and hamstrings.
Here is one of the best variations – the American Dead Lift (ADL)
1) Stand behind the barbel with your feet hip-width apart
2) Bend your knees slightly and grasp the bar in an alternate grip (one palm facing toward you and one away from you) just outside of your shoulder width. Keep your knees in line with your toes, and your arms straight and back flat (a neutral spine) rather than a rounded spine. Shoulders should be in line with the bar, and keep gaze forward and downward. This is your starting position.
3) Ground your weight in your heels and initiate loading your glutes and hamstrings and driving your feet into the floor. Keep the bar in a vertical line over your mid-foot throughout the movement, rather than letting the bar float away from your body. Keep your spine neutral until standing. NOTE: Do not hyperextend your back at the top. Dont complete the move with just your butt while finishing the pull with your lower back.
4) Return to the floor via the same pathway until the bar touches the floor.