Online Fitness Trainer, Exercise Programs & Workout Routines

Single Leg Deadlift with Weight

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Quadriceps
Start: Stand with a neutral spine and a dumbbell in your right hand using an overhand grip. Put all of yourweight on your left leg. Raise your right foot slightly.

Movement: Keeping your back straight, push your hips back a few inches. Bend at the waist lowering the weight toward the floor as you maintain a neutral spine. As you descend, raise your right leg behind your body. You’ll feel the stretch in your left hamstring. Go as low as you can while maintaining a neutral spine—try to touch the dumbbell to the floor, if you’re able. Pause at the bottom and then slowly return to the starting position. Do all your reps and then repeat for the opposite side of your body. Add weight as
you get stronger.

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