Bottle-Weight Straight-Leg Deadlift
Strengthen your posterior chain using just a bottle! A great deadlift variation for beginners or those with limited equipment.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet hip-width apart, holding a weighted bottle with both hands in front of your thighs.
2. Keep your legs straight or with a slight bend, and engage your core.
3. With a flat back, hinge at the hips to lower the bottle towards the ground. Keep the weight close to your legs throughout the movement.
4. Lower as far as your flexibility allows without rounding your back. You should feel a stretch in your hamstrings.
5. Engage your glutes and hamstrings to reverse the motion, bringing your torso back to the upright position. Be sure to extend your hips completely at the top.
6. Repeat for the desired number of repetitions while maintaining good form.
Make sure to keep your neck neutral by looking a few feet in front of you on the floor, and never round your back. Adjust the weight of the bottle to match your strength levels. If you are new to this movement, start with a lighter weight to establish proper form before increasing the load.
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