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Fitness: How to perfect your deadlift

Fitness - By Nina Odongo
Deadlift is a popular exercise for both beginners and experienced lifters (Shutterstock)

Deadlifts are called the king of lifts because they target multiple muscles, making it a popular exercise for beginners and experienced lifters alike.

Done correctly, deadlifts work your back and core, arms and shoulder as well as hamstrings and glute, but good form is essential to avoid injury.

Deadlifts work your back and core, arms and shoulder as well as hamstrings (Shutterstock)

Proper form

1. Start with feet and hip apart.

2. Grip the bar outside your knees, keeping your shoulders slightly in front of your wrists, looking at a point on the ground.

3. Keeping your back straight, drive through the ground to lift the weight, keeping the bar close to your shins throughout.

4. Engage your lats throughout!

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5. Roll your shoulders back at the top of the movement then gently lower back down.

(Image: Pinterest/Fitwirr)

What not to do

1. Flexing or rounding your spine puts too much strain on your spine and can lead to injury.

2. The deadlift is not a squat so do not drop your hips too low and allow your shoulders to go behind the barbell.

3. Focus on pushing through the ground with your feet rather than pulling with your arms and torso.

4. Avoid leaning backwards at the top of the movement.

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