The Dead-lift is probably one of the best but most underrated movements for adding muscle mass to the entire body.

The exercise involves many different muscle groups and along with the Squat ranks as one of the most complete single movements you’ll find.

With Dead-lifts the poundage is important, but not at the expense of proper form. If you’re looking for a way to jump start your muscle growth, try giving the basic Barbell Dead-lift a try for a couple months . . . you’ll love the results.

Here’s a few quick tips on executing the movement properly.

Begin the movement with your ankles, shoulders, and the barbell perpendicular with the floor. Use a slightly wider than shoulder-width stance. Keep the bar in very tight to your lower legs (shins) at the beginning of the movement; it’s even OK if the bar brushes your shins lightly while you’re lifting the bar up.

The beginning of the pull upward should be slow and controlled . . . do not jerk the bar off the ground.

One of the keys to proper Dead-lifting technique is to concentrate on lifting with your legs initially. One way to do this is to visualize almost pushing your feet down through the floor—it sounds a bit strange, but it really works.

Don’t round your back at the beginning of the lift, doing so will place your back in a fragile position where it’s susceptible to injury.

Timing is important here. After the bar comes about 6 inches above the knee, you want to push your hips and chest forward and pull your shoulders back. While you’re doing this you’ll also be locking your legs. At this point the positive or concentric portion of the movement is complete.

I recommend lowering the bar fully under control—if you feel it dropping down fast, then you’re likely using too much weight. Keep the bar close to your legs on the way down as well.

Let the bar completely rest on the floor—rather than bouncing it back up—and repeat the movement.

You should notice some overall size increases after just a few weeks of serious Dead-lifting.