Variation of the King
What are you training goals? Do you want to get lean and burn fat? Do you want to increase your strength? Tired of being winded after doing everyday activities? The one exercise that you should add to your training program that addresses all of these goals, and much more, is the deadlift.
The deadlift is a great compound exercise that is an amazing whole body workout. It targets the major muscle groups in the legs (glutes, quadriceps, and hamstrings) and also works your back, forearms, shoulders, and traps. Try implementing the deadlift into your training program and experience why it is the King of Exercises.
Here is the variation that we use with several of our clients:
1) Stand with feet hip width apart, slight bend in the knees
2) Place the kettlebell between the feet
3) To begin the downward motion the hips move back first, keep your back flat as you bend over, keep the slight bend in the knees
4) Bend over only as far as you can while keeping the back flat and the shoulders back (try not to round back and let the shoulders drop to the floor to get deeper
5) Keep the arms straight in the upward part of the lift and bring the hips all the way through back to the starting position
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About the Author
Ryan Lockard, CSCS*D, CSPS*D is the Founder and CEO of Specialty Athletic Training. He is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist and a Certified Special Populations Specialist. Lockard is a member of the board of directors for the Autism Society of America and the advisory board for the NSCA Oregon chapter.