“This version of the deadlift uses a wider grip and works your delts as well as your glutes, hamstrings, and lower back more efficiently than a regular deadlift,” says Ballantyne, warning that it should only be attempted if your back is not compromised at all by injury or weakness.
The Setup: Place a weighted barbell on the floor. Stand behind it with your feet slightly wider than shoulder-width apart, knees bent 45 degrees. Bend down and grasp the bar with an overhand grip, keeping your hands four inches wider than shoulder width, back flat and shoulders pulled back.
How to Do It: Tense your back, butt, and hamstrings, and pull bar up — back flat the entire time — making contact with shins, knees and thighs, and driving hips forward until they’re locked and you’re upright. Exhale as you near the top of the movement. Pause briefly and then lower, reversing the movement, and being careful not to round your lower back.
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