101 Greatest Exercises For Size.pdf

The 101 Greatest

Exercises for Size

& Strength

By Jason Ferruggia

Lower Body Exercises

Dead Lift- The dead lift is probably the single greatest exercise there

is. Dead lifts work your traps, upper back, lats, lower back, biceps,

forearms, glutes, hamstrings, and quads. If you could only choose one

exercise, this would be the one to do.

A proper dead lift begins with the right bar placement and grip and

stance width. Set the bar about an inch away from your shins, taking

a shoulder width grip and a slightly narrower stance. With your head

up and back arched, your body should be at approximately a 45

degree angle in the starting position. Start the lift by pulling up and

back towards you, being sure to get a strong leg drive. Return to the

starting position by sitting back and then lowering the bar, trying not

to squat down until the bar clears your knees. Reset your position and

repeat.

Trap Bar Dead Lift- This is performed like a standard dead lift except

for the fact that your weight and center of gravity is distributed

differently. This bar allows lifters who can not get into a proper dead

lift position because of flexibility or other issues to dead lift with

relative ease. It is easier to maintain an upright posture with the trap

bar and thus it is less stressful to the lower back.

Rack Dead Lift- This is a standard dead lift performed off pins in a

power rack. The pins can be set anywhere from an inch off the ground

all the way up to upper thigh height. The higher you set the pins, the

more weight you will be able to lift. These will do wonders for your

upper, middle and lower back development and greatly aid in helping

your full range dead lift. For those who crave incredible trap

development, this is one of the greatest exercises you can do.

Snatch Grip Dead Lift- This is a dead lift performed with an

extremely wide grip. Your index fingers should be in the outside rings

when doing this exercise. This will increase the range of motion and

add slabs of muscle to your hamstrings.

Dead Lift off mats, plates or boxes- Stand on a stack of rubber

mats, forty five plates or a three to four inch box to perform this

exercise. This will obviously increase the range of motion and put more

stress on the lower back and hamstrings. Be sure to start light on this

exercise and keep your back arched tightly.

Romanian Dead Lift- With an extremely tight arch in your lower

back, begin by sticking your glutes straight back and out as far as you

can. Be sure to keep your chest out and your shoulder blades

squeezed together. Descend until your upper body is parallel with the

floor and then return to the starting position by explosively pushing

your hips forward and squeezing your glutes.

Dumbbell Dead Lift- This is done exactly like a standard dead lift

except instead of holding a barbell you hold dumbbells in each hand.

Begin the same way by standing up tall with your shoulder blades back

and your chest out. Begin the descent by breaking at the hips and

sitting back and down.

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