Straight-Leg Dead Lift

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STRENGTH TRAINING CIRCUIT, STATION 2: STRAIGHT-LEG DEAD LIFT

Purpose: This exercise develops strength, endurance, and mobility of the lower back and lower extremities (Figure 9-36).

Starting Position: Straddle stance holding the kettlebells in the front of the legs using a pronated grip (hands facing the thighs). Keep the legs straight, with the knees slightly bent throughout the exercise.

Cadence: SLOW

Count:

  1. Lean forward from the waist with the head up. Move downward until the back is flat and parallel to the ground.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.

Figure 9-36. Straight-leg dead lift

Check Point:

  • At the end of count 1, the hips, knees, and the 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.

Movement to Station 3: Laterals (left). Refer to Chapter 10, Endurance and Mobility Activities, Figure 10-5.

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