12 May, 2008
Ask the Coach: Exercise of the Week
Bent Knee Dead-lift
When you are stuck for time, it is important to pick exercises that require the most use of your muscles. One such exercise is the bent-knee dead-lift. It is an exercise that should be a staple in everyone’s locker. It uses the muscles on the back of the body referred to as the posterior chain, such as the hamstrings, ass and low back as well as many other muscles assisting in the lift. You need to have an element of flexibility before attempting this exercise to maintain the curvature on your low back.
Here are some tips to perform this exercise.
- Bend your knees with your hands outside your sides, palms facing you so the bar is tight to your shins.
- Keeping your chest up, squeeze the bar very tightly and tense the muscles in your legs ass and back. This will engage the brain more and you will be able to recruit more muscles for the task ahead.
- Take a deep breath and release air through pursed lips on your way up.
- Retract your shoulder blades together which will lift your chest and you squeeze the bar from the floor keeping it tight to your body.
- Your shoulders should rise first and not your ass.
- Standing upright with your hips extended begin the descent. Take a big inhale and keep your shoulders over the bar which will maintain your posture.
- Bend the knees, till the bar hits the ground and pause before repeating.
- If you bounce the bar off the floor, you are training with Mo. i.e. Momentum and it limits the work of the lower back.