This is a wonderful exercise that allows one to not only exercise their glutes and hamstrings, but also to work their back and arms in the process. For best results and little bit more ease, grab a barbell with a weight you know you can manage. (Look back at the post on 'Deadlifts' to make sure you understand how to properly execute a deadlift)
Make sure wieght is gripped shoulder-width apart, with feet hip-width apart facing forward. With an arch in the lower back slowly bend down into the Deadlift, stopping before the low-back begins to round (as if you could still look forward with relative ease). Once there, hold the position. Pull the weight in your hands towards your upper-abdomen/lower chest. Make sure you pull the weight towards you while keeping your shoulders back and down. Slowly let the weight descend away from you. Now lift your body back up from the deadlift, and repeat.
This is a great total-body routine, strengthening much of the body. This exercise will work your biceps, back, glutes, abdomen, hamstrings....shoot, lots of your body. This will make you mighty tired too, so be sure not to grab too heavy of a weight.
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