Dead Lift Progression for Hamstrings

by Keli Roberts

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Dead lifts are one of the most functional ways to train the hamstrings, and this next exercise progression using a kettlebell or a dumbbell is a great way to do that. Start by holding the kettlebell straight in front of you, while standing tall. Perform a bent legged dead lift. Come down, sit back, bring the body forward, keep the head, neck lined up and the spine neutral, and then come back up. Of course, you would do that a little faster, so sit into it and then come back up. To increase the difficulty, perform a stiff legged dead lift. Now your legs are going to stay straight. Do exactly the same motion with the torso, sit back, and then come back up. Now, your hamstring length will depend on how far you're able to go down. You want to make sure the most important thing here is that the spine stays neutral. To further progress this exercise, perform a single leg dead lift holding the bell ipsilateral, or on the same side. Come up and balance as you come down and reach that hand for the floor. You really have to engage the core and keep focused and balanced as you do this exercise. It's a great one for strengthening your hamstrings.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.