The dead lift is simply the hinge put to work. To get started practicing the dead lift, you need something to pick up. A kettlebell or a dumbbell works great to start out (eventually you’ll move on to a set of kettlebells, dumbbells, or a barbell). Most men can start out with a weight between 35 and 40 pounds and most women, between 18 and 25 pounds.
Stand on top of the weight so it’s positioned between your heels and assume a shoulder-width stance.
Point your toes out slightly (between 10 and 20 degrees).
Push your hips back toward the wall behind you.
Imagine you’re reaching your butt back for a bench that’s just out of reach.
Keep your back flat, but let your knees bend.
Continue to reach your butt back as far as you possibly can without toppling backward.
When you hit maximum hip bend, grab hold of the weight and take a deep breath into your belly.
Be sure to keep the head and neck in line with the rest of your back as well. Focus your eyes on the ground slightly in front of you or onto the horizon where the wall meets the floor.
Push your heels hard into the ground and stand up as quickly as possible.
Reverse the movement to set the weight back onto the floor. Don’t round your back to set the weight down.
Be sure to start and finish the dead lift with good posture.