PURPOSE
The Straight-Leg Deadlift is the second exercise in the Strength Training Circuit (see figure 13-2).
A Soldier conducts the exercise for one minute at station 2 of the Strength Training Circuit.
CADENCE
The cadence is always slow:
STARTING POSITION
The starting position for the Straight-Leg Deadlift is the Straddle Stance position.
Hold the kettlebells in front of the legs using a pronated grip.
Keep the knees slightly flexed—not locked— and in the same flexed position throughout the exercise.
COUNT
● On count 1, flex forward from the waist, keeping the head in line with the spine to avoid extending the neck.
While keeping the back straight, move down until the back is parallel to the ground.
Slightly adjust knee flexion to increase the engagement of the hamstring muscles in the back of the thigh.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
REPETITIONS
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
CHECK POINT:
● At the end of count 1, the hips, knees and balls of the feet should be aligned.
● Keep heels on the ground and back straight and parallel to the ground.
PRECAUTION:
Always perform this exercise at a slow cadence.