I'm Jeremy Shore for livestrong.com with proper deadlift procedures. When performing a conventional dead lift, it is important to follow certain procedures to maximize its effectiveness while staying injury-free. Stance, grip, posture and tempo all play into the success of this lower body exercise. The deadlift can be performed with a straight bar, dumbbells or kettlebells depending on what you have access to or your training goals. Let me demonstrate. To properly perform the conventional deadlift, you can use dumbbells, kettlebells or a straight bar. To perform the deadlift, stand with feet hip to shoulder width apart, your hands just outside the shoulders. From here, with a light bend in the knees, abs in and chest up, we're going to drop our hips, flexing at the knees and hips at the same time to dropping it to the down position. Eyes looking straight ahead and from the down position, we're going to drive through the floor, extending the knees and the hips at the same time and flexing or squeezing the gluts at the top of the movement. Slowly lower, pause, drive through the floor, return to the starting position. As an alternative you can perform a sumo deadlift. Bring the feet wider than shoulder width, bring the dumbbells on the inside of the legs, toes turn out and knees out, dropping down, down position, keeping the chest up, eyes straight ahead. Pause at the bottom and squeeze the gluts and drive up to the top. Slowly lower, pause and drive up to the top. I'm Jeremy Shore for Livestrong and this has been the proper deadlift procedures.