A whole novel could be written on this lift alone; it is one of the hardest to master, but reaps amazing benefits. The deadlift gets its name from the act of picking up “dead” weight off the floor. This move is going to work your whole posterior chain (hamstrings, glutes and lower back), your upper back, core and grip strength.
One of the greatest aspects of this exercise is how functional it is. It teaches you how to correctly lift things off the floor without the threat of injury. If you have back problems, especially lower back, its often because your back muscles are stabilizers are not strong. This is especially common in patrol officers who spend a lot of time sitting on duty, the muscles begin to deteriorate. The deadlift is going to help rebuild this strength and keep your posture in check.
Begin learning this exercise by using a wooden dowel or a very light bar. Only once you have mastered the form begin to add weight.
Starting Stance: Approach the bar on the ground so that it is centred over your feet, standing hip width apart. Bend at the hip and grab the bar with alternate grip (one palm facing forward and the other towards you – this gives you the best grip) about shoulder width apart or just outside of your shins. Your spine should be straight and you upper back and lats nice and tight. NEVER round your lower back.
Movement: Take a deep breath and brace your abdominals. Do not try and lift the bar with your arms, but drive through your legs like you are pushing the floor away from you. The purpose of your arms is to just hold the bar steady and close to your body. As you push through your legs and the bar begins to lift, keep the bar as close to your shins as you can. Once the bar is past your knees, drive your hips forward and stand upright, while pulling your shoulder blades together.
Breathing: Take a deep breath in your starting stance and use that air to brace your abdominals, Exhale at the top of the lift.