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We recommend starting with a 20-pound barbell (10 pounds on each side). Begin in a squat, with your feet hip-width apart and your arms slightly wider than your shoulders; your fingers should be on the outside of the bar, with your thumbs hooked under. Throughout this move, your core should be tight and your back as straight as possible — try squeezing your shoulder blades together to support your spine.
This move builds on the basic deadlift you just learned. We recommend starting with a 20-pound barbell (10 pounds on each side). Begin with a deadlift up to your knees. Keeping your back straight and tight (draw your shoulder blades together), squeeze your glutes as you lift the weight past your knees, continuing until the bar is level with your crotch. Instead of thinking about straightening your back here, think about moving your hips forward to meet the bar. This is your "power position" — your weight should be in your heels, and your core should be engaged.
The Jerk Press
This move takes your deadlifts and cleans to the next level, working out all your major muscle groups in one efficient exercise. We recommend starting with a 20-pound barbell (10 pounds on each side). With your feet shoulder-width apart, start with a deadlift to your knees and then a clean to bring the bar up to your chest. Reset your arms so that your forearms are perpendicular to the floor; your hands should be slightly wider than your shoulders. Sink your hips straight down into a shallow squat, shifting your weight back into your heels. Pressing down through your heels and up through your legs, come out of the squat and onto your toes as you press the weight directly up above your head. Use the momentum from your glutes and hamstrings (rather than your arms) to propel the weight upward.