dead lifts

Illustration: Florie Duhau

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Sumo Dead-Lift

1. Place a dumbbell on the ground between your feet, balanced on one end, with the other end in the air. With your legs 6 to 12 inches wider than shoulder width apart, toes pointed out at 45 degrees, drop your butt down so you're in a sumo squat position. You want to push your pelvis backward so your butt is out behind you. Don't let your back arch, though—try to keep it as flat as possible.
2. Once you're down in the sumo squat position, grab the dumbbell with both hands by the end that's in the air, pinch your shoulder blades together and feel your muscles engage before you lift the weight.
3. Keeping your chin and chest up, push through your heels, squeeze your glutes, and begin straightening your legs. Thrust your pelvis forward when you're at the top of the lift, with legs straight, to work your glutes even more.