Dead Lifts

For this movement: Your feet should be under your your hips and hands about shoulder length apart. You should be bent over the bar somewhat with your core engaged (no rounded backs). When you pull up, the barbell should trace the length of your shin. Once it reaches your knees, that's when you move knees back and your hips come forward, letting the barbell trace your thigh to full extension of the hips. 

This is probably one of my favorite lifts. It works lower back and legs although you need to keep all of this in mind when lifting:

• Keep your core engaged! I know ya'll like to flex, and now is the time. This goes for almost every movement you will do, however I'll stress it every time.
• Keep your head neutral. When I say this, I'm asking you to keep you neck and head in line with your back. You should refrain from straining your neck upward or pushing your chin into your chest. 
• Pace yourself. Start with a blank barbell and practice the movement up to or even more than 10 times to prepare your muscles for the movement. Then progress to a moderate weight, working up to a 75% max by your last round. Increase the weight on your barbell by 5-10 lbs each round. (DO NOT MAKE 20# JUMPS) This means that the weight you start with should be moderately heavy, not incredibly easy. 
• Don't go too fast. You should leave at least 2 minutes between each round to give your muscles a quick chance to recover from the strain. This is a rule during your strength training to make sure your muscles wont give out during your next round.
• Don't be afraid to let the weight bounce. You'll notice in my video that i let the weigh bounce off the floor in order to let gravity help me in pulling it back up. You can choose to let the weight become stagnant (it's really no big deal) but I like to keep the movement fluid, so I allow my deadlifts to bounce off the floor. My only caution is that you keep your core engaged and don't round out your back when you let gravity bounce the weight (again, thats BAD).