Single Leg Double Arm Bar Deadlift
Setup
Stand with shoulder width or wide stance with a bar in front of you on the ground. Raise one leg, bending the knee to raise the foot in behind to be standing on one leg.
Movement Instructions
Keeping knee straight or slightly bent, lower the upper body toward the top of your feet by bending at the hips and waist while keeping back, arms and leg straight (hinging at the hip) until you feel a slight stretch in the hamstring and grab the bar with both hands and an overhand grip. Lift the bar by squeezing the glute and extending waist and hip until standing upright with the bar in front of thighs. Repeat touching the bar down to the ground, then switch legs and repeat the exercise.
Comments
Throughout lift keep weighted arm and knees straight. Do not pause or bounce at bottom of lift or jerk weight from floor. Lower back may bend slightly during full hip flexion or it can be keep straight. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person depending on flexibility.
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