Whether you're lifting a light weight or a heavy weight, I love these bodybuilding charts that say, oh, well, to do a deadlift, it lights up the erector spinae, the glutes, and the quads, perhaps.

无论是举起轻量是重量，我都喜欢这些健美图表，它们说，哦，好吧，做硬拉时，会激活竖脊、臀大和股四，有其他。

So you want to focus on the back muscles that hug your spine — they're called the erectors and they hold you erect.

所以你要专注于拥抱你的脊柱的背部肉——它们被称为竖直，它们让你保持直立。

And you're potentiating the erector spinae and the whole stabilizing mechanism by pushing up and resisting.

通过向上推和抵抗，你正在增强竖脊及整个稳定机制。