Deadlifting is one of the oldest and hardest exercises around. It’s very simple—you just pick the bar up off the ground and stand up with it. Well, it’s not that easy for everyone.

The Chairman Pavel Tsatsouline shared the five most important things you should know for ab training.

Russians believe that if you wish to excel at a lift, you can’t beat frequent practice of this lift with a moderately heavy weight and never to failure. Vladimir Volkov, the European bench press champion and master’s world champion in the 220 lb weight class, has proved that point with a 639 lb bench in an IPF competition.

The deadlift has become very popular over the past few years. It’s a relatively easy exercise to understand.