Position shoulders over kettle bell with taut low back and trunk close to vertical. 4. Lower kettle bell to ground between legs while squatting down with taut lower back and trunk close to vertical.
Alternative Names: DHP Type: Powerlifting Experience Level: Intermediate Equipment: Barbell, dumbbell, or kettle bell Muscles Targeted: Hamstrings, glutes, quads, back Mechanics: Compound Average Number of Sets: 3-5 with 8-10 reps each Variation: None Alternative: None Instead of pulling the barbell underneath your chin, you should use the force generated from your abs and hips to lift the bar, allowing your arms to move up with the momentum.
Today, I want to discuss one of my new favorite exercises for trainees who have a difficult time loading their hamstrings and using them, along with their glutes, to produce hip extension. I also like to line up the KB with the heels so that the person really has to sit back and load their hamstrings to get to the bell (some people will not have the mobility to do this so you can adjust as needed).
Secondly, make sure the person gets tight by setting the lats, pulling any slack out of the arms and legs, and getting a big breath to create intra-abdominal pressure and stabilize the core. Lastly, initiate the movement by driving through the feet and extending the knee.
Off the floor, the torso angle should remain the same until the KB passes the knee. I like to sometimes elevate the kettle bell if someone is having a hard time getting into a neutral spine position and/or using their glutes and hamstrings.
As I have stated many times in the past, teaching yourself and/or your clients to perform a hip hinge is very important for back health. It is also just as important to teach yourself and/or your clients to use hamstrings and glutes to produce hip extension.
Make sure you warm up adequately before starting any of these workouts! And there are tons of dead lift variations, which makes it easy to choose the right version that works for you.
Dead lifts are an example of a compound exercise, which means they use multiple groups at once. Compare that to an isolation exercise like a bicep curl, where you’re really just focusing on the smaller muscles in your upper arm.
Because of this, dead lifts are considered a really important move for gaining strength, Lauren Williams, trainer at Project by Equinox, tells SELF. “Your glutes, quads, and hamstrings are involved, but so are your back and traps, and even your shoulders and triceps.
Some people love to pull from the floor with a conventional barbell dead lift, while others prefer the balance challenge that comes with a single-leg variation. Proper form here will make the other versions easier to nail and let you reap the muscle-building benefits without accidentally injuring yourself.
Keeping your core tight, push through your heels to stand up straight. For one, your hip and core muscles have to really fire in order to keep your body stable and maintain your balance on one leg.
A more advanced progression would be the single-leg contralateral dead lift, where you hold one dumbbell on the opposite side that’s doing the work. Stand with your feet together, holding a dumbbell in each hand in front of your legs.
Shift your weight to your right leg, and while keeping a slight bend in your right knee, raise your left leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor. At the bottom of the movement, your torso and left leg should be almost parallel to the floor, with the weight a few inches off the ground.
Keeping your core tight, push through your right heel to stand up straight and pull the weight back up to the starting position. Bring your left leg back down to meet your right, but try to keep the majority of weight in your right foot.
Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered. Keeping your core tight, push through your front heel to stand up straight.
Hinge at your hips with your knees slightly bent to lower your body. Keeping your core tight, push through your heels to stand up straight.
By adding a glider under one foot, you’re challenging your stability and getting your body moving in a way it’s probably not used to, Williams says. This is a simple way to keep your body guessing and therefore help your muscles adapt and change as they learn to do the move correctly.
While keeping a slight bend in both knees, slide your right leg back behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor. Keeping your core tight, push through your left heel to stand up straight.
“Standing wider than the normal hip-width distance helps take load off the lower back, so if that's something you struggle with, this is a good option,” Williams says. The reason is that you can get closer to the ground by using your legs, so you avoid overarching your back as you lower.
Because everybody is built so differently, some variations may be easier for you based on how tall you are, how long arms are, or other factors, she explains. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out.
Keeping your core tight, push through your heels to stand up straight. Using a resistance band for a dead lift is a good way to train your posterior chain if you don't have access to a lot of weight or equipment, since it's hardest at the top of the movement and challenges your lockout strength (when your glutes need to kick in and fire at the top to complete the move), says Gentile.
Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly. Hinge forward at your hips to lower your body, keeping your back flat.
With both hands, grab both parts of the resistance band and lift it to about shin height. Like the bilateral resistance band dead lift, this move is hardest at the top, where your glutes will really need to fire.
(The other end of the band can either just lie on the floor or you can hold it slack in your left hand.) As you hinge, naturally allow your right arm to drop toward the floor, creating less tension in the band.
This is a good option for those looking to build strength since you can load up a barbell more easily than the other dead lift variations. Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body.
Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Bring your hips forward and squeeze your abs and glutes at the top.
Keep the bar close to your body the entire time and maintain a flat back. Demoing the moves above are Cookie Jane (GIF 1), a background investigator and security forces specialist in the Air Force Reserve; Angie Coleman (GIF 2), a holistic wellness coach in Oakland, California; Shauna Harrison (GIFs 3 and 4), a Bay Area based trainer, yogi, public health academic, advocate, and columnist for SELF; Lauren Williams (GIFs 5, 6, and 7), a trainer and model; Hegira Toto (GIF 8), a mom of six and a certified personal trainer and fitness apparel line owner based in Los Angeles; Sane eta Harris (GIF 9), a blogger, SFG Level 1 certified kettle bell trainer, and the founder of @NaturalHairGirlsWhoLift; and Harlan Kelly (GIF 10), a trans bodybuilder based in Queens, New York.
The Squat and Dead lift can be hard on your back if you lack foundational strength or have poor form (more on that next). So, when you attempt to perform a Dead lift, you'll be stronger and more proficient in using your hips to bring the bar off the ground.
Also, if you are new to training and haven't developed a foundation of strength, it's a good option to work your hamstrings and glutes. If you already perform a Dead lift variation, continue doing so; but add the Pull -Through to your workouts as an accessory movement.
Recently we've noticed that the Pull -Through is gaining popularity among experts and finding its way into more workoutsâe.g., as in STACK's 2014 Summer Training Guide. But instead of holding a barbell or dumbbell, you pull a cable rope attachment through your legs.