variations of dead lift. I'm going to show you the Romanian dead lift. Romanian dead lift puts more emphasis on your lower back and glutes than a normal dead lift. Start off straight, tilting from my hips, come up. Now, if you have a look, my back is completely flat. The most common mistake is people do this, then they lift the weights up. It's really not very good for you. If your back's curved, it will bring a lot of strain on your middle back. You want your back flat. It may take some practice but don't lift heavy weights until your back's flat, okay. So, to recap, we've got two exercises, the squats and the Romanian dead lift, and nutrition. Got to eat a lot of food.