The deadlift has been called the king of exercises. It is an exercise that not only only works your low back but also stimulates and strengthens virtually every muscle in the body. It is an exercise that is used primarily for powerlifting competitions however, many older adults could greatly benefit by using it in their exercise routine. It builds a tremendous amount of strength in the low back along with developing strength and development along all the extensor muscles located in the back.

Back pain has been a problem for centuries. The back has a large amount of muscle mass that if not kept strong, will not do what it is designed for and that is to keep you upright and maintain good posture while doing so. Of course this is an elementary description of the purpose of the back but lets keep it simple and efficient as possible.

Depending on your overall condition and strength levels will determine how much weight you start off with. Remember being over 50 unless you lift competitively , there is no reason to use too much weight here. As you get stronger you can then progress the amount of weight as your body adapts and gets stronger. The idea here is to work the muscles not injure yourself.

Take a barbell place it on the floor you may want to use just the bar to get accustomed to the exercise and adjust to the proper technique. Step up to the bar with your feet shoulder width apart, keep your toes pointed as straight forward as you can. Bend your knees and keep your back flattened. Your arms will be straight and your hips will be over your knees. Place your hands on the bar your grip will have one hand applied with an overhand position and the opposite hand you will have an underhand position.

Make sure you stand right up next to the bar. In other words the bar should be touching your shins. When you get ready to pull, look straight ahead drive your feet into the floor and pull. Your low back should not be rounded but straight. Your low back will be locked to protect it. As you pull you will be begin to straighten up with the weight hanging at arms length. Place the bar back down. Complete 5-10 reps then rest for 1-3 minutes.

I would recommend if you are not familiar with this exercise that you get some personal instruction first as your technique needs to be correct to avoid injury and,to make the exercise as productive as possible.

If you want one exercise that will strengthen not only your low back but legs, shoulders, gluteal muscles, along with providing some cardiovascular work then give the deadlift strong consideration. Not only will it make you physically stronger due to its stress on the body but mentally as well. You will not see to many people doing the exercise as its tough but effective.

If everyone over 50 incorporated this exercise into their fitness routine 2-3 times a week we would cut the number of falls down in this country dramatically. Give it a try and see the results.