women

Want to master a whole-body exercise? Try the classic deadlift, and these nifty variations

There are some great exercises that work your body from head to toe: think lunge and wood chop, clean and press and the infamous burpee. But, deadlifts keep it simple. They take seconds to complete and are great for fat burning and strength.

Remember to warm up in increments of lower weights on the bar. You should eventually use a weight that’s as heavy as you can manage to lift with perfect form for the full number of sets.

Kit You’ll Need

Weighted bar

1.    The Classic Total- Body Lift

Deadlift

Areas trained: Bottom, thighs, lower back, upper back, core, shoulders

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Areas trained: Bottom, thighs, lower back, upper back, core, shoulders

Technique

Stand with your feet hip-width apart with a bar in front of you on the floor.

Squat down to pick up the bar with an overhand grip, keeping your spine neutral, keep your hands just wider than shoulder-width apart, so they’re just outside your knees.

Push your heels into the floor and extend your legs and hips.  Lower and repeat.

Beginner: 3 x 5 reps (5 - 20kg)

Intermediate: 4 x 5 reps (20 - 40kg)

Advanced: 5 x 5 reps (40kg)

Safety Tip

Keep looking forward throughout

2.    The Lower-Body Toner

Stiff-leg deadlift

Areas trained: Calves, rear thighs, bottom, lower back, upper back, core, shoulders

Technique

Keeping a natural arch in your back, bend at the hips to pick up the bar with an overhand grip, hands just wider than shoulder-width apart.

Brace your core and extend your hips until your body is straight, keeping the bar close to your body.

Lower and repeat.

Beginner: 3 x 5 re ps (5 -20kg)

Intermediate: 4 x 5 re ps (20-40kg)

Advanced: 5 x 5 re ps (40kg)

Safety Tip

Keep a slight bend in your knees

3.    The One-Leg Challenge

Single straight-leg deadlift

Areas trained: Calves, rear thighs, bottom, core, lower back, upper back, shoulders

Description: Areas trained: Calves, rear thighs, bottom, core, lower back, upper back, shoulders

Areas trained: Calves, rear thighs, bottom, core, lower back, upper back, shoulders

Technique

Stand on one leg and lower your upper body allowing your free leg to rise behind you.

Pick up the bar with an overhand grip, hands just wider than shoulder-width apart.  Brace your core and extend your hips until you’re upright.

Lower and repeat.

Beginner: 3 x 5 reps (3-8kg)

Intermediate: 4 x 5 reps (8-1 5kg)

Advanced: 5 x 5 reps (15 -20kg)

Safety Tip

Don’t let your hips tilt too far forward

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