Increase the strength of your lower back and hamstrings with the stiff leg deadlift, and then check out my Kettlebell Moves page for a lot more kettlebell exercises!
- Low Back
Stiff Leg Deadlift
Also known as a sumo stance dead lift, the stiff leg deadlift is a fantastic hamstring exercise that not only increases strength, but also improves flexibility.
The deadlift is a particularly important exercises because the range of motion used in this exercise is the same range of motion used in many activities people perform throughout their day. Picking things up, carrying children, working in the yard, and doing all types of chores require the use of the lower back and hamstrings.
Performing this exercise will strengthen these often used muscles and accommodate an active lifestyle.
- Widen your stance to the extent that you can bend over and grab the handle of the kettlebell, while keeping the legs straight, or with just the slightest bend.
- Scoot the butt back while bending over and grab the handle with both hands. Expand the chest and pull the shoulder blades back.
- No arching the back, the spine should be straight from the shoulders on down through the tailbone. Draw your shoulder blades back, stick your chest out, and look up while in the bent over position.
- Leaning back on your heals, and keeping your shins vertical to the ground, exhale, squeeze the glutes, and press the hips forward.
- As you rise into a standing position, continue the chest expansion, and allow the head to drop into neutral alignment with eyes forward.
- Inhale, while reversing the movement. Bend like a hinge, and lower the kettlebell back to the ground.
- If you have particularly tight hamstrings, try starting this exercise from a standing position, and only lower as far as you can without compromising the straightness of your back.
- Keep your pelvic floor engaged, and draw your lower belly in to tighten your transverse abdominals in order to support the lower spine.