Description: An torso extension exercise.
Motions trained:Torso extension
Main muscles used: Glutes and hamstrings
How to do it:
The commentary for a two-legged deadlift is here.
Read that. The comment needed here is merely to note that the bells rotate on the way
down so that they are in front of the shins. Even though the pictures shows doing this
with two dumbbells, you should start holding a single with both hands between your legs initially.
For the one-legged version:
The two-legged version is a good way to start
since it has fewer demands on your feet and stablizers, but the one-legged version is the one
to aim for.
How to work up to it: Do the bodyweight version first, then add weight gradually over
Ramping it up: Use a single dumbbell and do them one-legged. These
are really hard to balance in and it makes it almost impossible
to have bad form and hurt your back.
Do's and don'ts:Same as the bodyweight version. Really watch your form!
Comments: I use the one-legged version of these exclusively now.