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Beginner: Kettlebell or dumbbell deadlift (shown here). *Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
How to do it: Grab a kettlebell or dumbbell with both hands and hold it at arms length in front of hips. Bend at hips and knees to lower the weight to the floor. Without allowing lower back to round, pull torso back and up, thrust hips forward, and stand up with the kettlebell or dumbbell. Squeeze glutes as you perform the movement.
Intermediate: Clean grip (hands shoulder width, palms facing in) barbell deadlift. *Do 3 sets of 10 to 12 reps, resting up to 30 seconds between sets.
Advanced: Snatch grip (hands approximately twice shoulder width, palms facing in) barbell deadlift. When standing upright, the barbell should be about 2 to 3 inches below bellybutton with arms straight. Do 3 sets of 8 to 10 reps, resting up to 15 seconds between sets.
*All sets/reps/rest recommendations in this workout are appropriate for the goal of fat loss.
Celebrity trainer Joe Dowdell reveals 5 basic movement patterns that offer the biggest bang for your workout buck
A great plan doesn't need to be complex. Consider this your blueprint for a better body.
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