Stick Deadlift
Starting Position:
1. Stand tall with your feet hip-width apart.
2. If using a stick, hold it in front of you with both hands, keeping it close to your body.
3. Ensure your shoulders are back and your chest is lifted. Your gaze should be forward.
Movement Instructions:
1. Hinge at the Hips:
- Begin the movement by pushing your hips back while maintaining a slight bend in your knees.
- Keep your torso straight and let the stick slide down your thighs as you descend.
2. Lower Your Torso:
- Continue to hinge until your torso is nearly parallel to the ground or as far as comfortable.
- Your back should remain straight, and your knees should not extend past your toes.
3. Return to Standing:
- Engage your glutes and hamstrings to push through your heels and return to the starting position.
- Squeeze your glutes at the top of the movement.
Tips:
- Keep your core engaged throughout the movement for stability.
- Focus on using your hip hinge rather than bending at the waist.
- Perform the exercise slowly to maintain control and proper form.
- If using a stick, it should remain in contact with your body throughout the movement.
Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, depending on your fitness level.
