Stop Wasting Time: How to Build Real Fitness with Just 5 Essential Compound Movements

2. The Deadlift
The Deadlift is a fundamental movement for strengthening the muscles of the back, legs, and core. Maintaining correct form in the Deadlift is crucial for preventing injury and maximizing strength gains. Stand with your feet hip-width apart, facing the barbell. Hinge forward and grip the bar with your hands slightly outside your shins. With the bar still on the floor, bend your knees until your shins touch the bar. The bar should be positioned directly over the middle of your feet. Lower your hips, keep your chest high, and straighten your back. Then, take a deep breath and tighten your core muscles. Push the floor down through your heels, simultaneously extending your knees and hips to lift your body upright. The bar should remain in contact with your body throughout the ascent, moving up your shins. At the very top of the movement, stand tall, pull your shoulders back slightly, and contract your glutes to complete the exercise. To lower the bar, initiate the descent by hinging at the hips first, slowly guiding the barbell down while maintaining a flat back. Once the bar passes your knees, bend your knees and gently place the barbell back on the floor.