This
is a great and challenging variation of the stiff-legged
deadlift, perfect for when you do don't quite feel up to
using really heavy weight but still want to work the hamstrings
hard.
You're
basically doing a stiff-legged deadlift exercise while balancing
on one leg. The other leg comes up behind you to help keep
your balance. I'm also going to show you a twist on the
exercise, doing it with ankle weights to increase the challenge!
It's
not a hard exercise in terms of concept - just the balance
part can be a bit tricky when you start adding in weight.
I would recommend using dumbells for this exercise as you'll
be able to keep better balance with them because you can
manuever them independently.
Start
pretty light with this exercise the first time you try it.
It's a fooler.
The
rules of stiff-legged deadlifts apply - keep your lower
back tight and arched (no rounding over!), your knee stiff
but slightly bent, eyes looking foward to help keep the
arch.
Come
down until you almost touch the dumbells to the floor.
Then
come back up!
When
you're done on one let, set the dumbells down then repeat
on the other leg.
Enjoy!
This is an excellent alternative to standard stiff-legged
deadlifts and allows to get a great hamstring workout without
heavy weight. It'll do great things for you balance as well.
The nice this is, with dumbells, if you do start to lose
your balance, you can push off on the ground with the dumbell
to help straighten back up.
