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.
