3. Straighten and raise the weight up over your head toward the ceiling in one smooth movement. When the weight is at the highest point of the movement, your back should still be slightly arched and your pelvis tilted backward.
More: 10 Exercises to Build Strength
Rep: Hold for a moment, then let the weight swing back down. This constitutes 1 rep. Complete 10 to 20 reps.
Tip: To get accustomed to the deadlift position, practice gripping your sides with your thumbs at the back of your obliques, and bend over.
Coach's note: This exercise combines two exercises into one complex movement. Our program does not incorporate the Deadlift as a stand-alone exercise because the major muscles used to perform the Deadlift—the glutes and the lower back muscles—can generate so much power that you need a heavy weight to challenge them; that kind of weight is usually found only in a gym. Instead, we get results by making the exercise more complex.
Advanced form: Perform this movement from atop a BOSU, either side up.
More: 10 Full-Body BOSU Ball Exercises
Fire Hydrants
Muscle Target: Glutes medius
Equipment: None
Form
1. Get on your hands and knees on your exercise mat.
2. Keep your right knee bent and raise your right leg out toward the side as high as you can.
Tip: In order to fully engage the gluteus medius, make sure that you do not rotate your body as you lift your leg. Keep your body square, and focus on moving nothing but your leg.