Barbell Deadlift

Works the lower back.

Primary muscles: Lower back
Secondary muscles: Calves, Forearms, Glutes, Hamstrings, Lats, Middle back, Quads, Traps
Equipment: Barbell
Level: Intermediate
Mechanic: Compound
Force: Pull

How to do it

Stand in front of a loaded barbell.
While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
Perform the amount of repetitions prescribed in the program.

Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.