excellent hamstring and glute builder in the stretched position, loaded and
progressed as a deadlift of its own
starts at the top with a neutral spine and a fixed slight knee bend, hips
travelling back: that is what separates it from a stiff-leg deadlift, which
starts on the floor with straight legs and a rounding back
the bar stays against your legs, so the load stays close and you can go heavy
To shift more emphasis to glutes, allow slightly more knee bend at the bottom:
more glute stretch, less hamstring tension. 🍑
Execution
Stand with your feet hip-width apart, holding a barbell against your thighs with
an overhand grip. Strap up if your grip is what ends the set. Brace your trunk,
flex erectors and bend your knees slightly.
push your hips back, holding the knee bend where it is
lower the bar by hinging, keeping it in contact with your legs
descend until you feel a deep stretch in your hamstrings
pause briefly in the stretched position to maximize tension
drive your hips forward to stand
When the set gets heavy, bang out a few more reps in the bottom half to milk the
stretched position.
Purpose
excellent hamstring and glute builder in the stretched position, loaded and
progressed as a deadlift of its own
starts at the top with a neutral spine and a fixed slight knee bend, hips
travelling back: that is what separates it from a stiff-leg deadlift, which
starts on the floor with straight legs and a rounding back
the bar stays against your legs, so the load stays close and you can go heavy
To shift more emphasis to glutes, allow slightly more knee bend at the bottom:
more glute stretch, less hamstring tension. 🍑
Execution
Stand with your feet hip-width apart, holding a barbell against your thighs with
an overhand grip. Strap up if your grip is what ends the set. Brace your trunk,
flex erectors and bend your knees slightly.
push your hips back, holding the knee bend where it is
lower the bar by hinging, keeping it in contact with your legs
descend until you feel a deep stretch in your hamstrings
pause briefly in the stretched position to maximize tension
drive your hips forward to stand
When the set gets heavy, bang out a few more reps in the bottom half to milk the
stretched position.