BENT LEG DEADLIFT.
This is the second exercise in the POWIR series of exercises created by Dr. Kerri Winters-Stone for her research on Osteoporosis. These exercises have been repeated in many other studies and have proven to be effective at increasing Bone Mineral Density (BMD), minimizing the loss of BMD and increasing strength.
Before attempting the exercise, please read through this entire article, when you are comfortable in your understanding of the exercise, then attempt it yourself.
Diagram of the Exercise
The Band Bent Leg Deadlift should be first done as a bodyweight only exercise. Once you have become proficient in the full range of motion you can advance to resistance. In this example I am using a 40″ Superband. Researchers used weighted vests; however, dumbells, barbells, kettlebells, sand bags and a standard resistance band with handles are all suitable. I prefer the superband, which is featured in the video, it is versatile and can be doubled up to increase resistance as you will see in subsequent exercises.
- Start by doubling up the band and placing the folded band beneath your feet with your hips down and your head up.
- As you move up from the startig position, drive your shoulders from the front leaning to upright position, concentrating on generating the power of this movement from your waist.
- You will have reached the absolute top of the lift when your glutes are tight and your hips are in a neutral position. Avoid locking your knees.
- Drop your hips and shoulders to initiate the next rep, keeping your weight evenly distributed between the two.
- Do not lift with your lower back. You will feel the exercise here but concentrate on driving through the arch of your foot on the up phase and collapsing your body evenly on the down phase.
- Repeat
SQUATTING 101
If you are new to exercise and aren’t ready to start with a full bent knee deadlift, here is a video on how to get started squatting and progress to a full squat. Once you can do a full range of motion bodyweight squat, you are ready to progress to a bodyweight only version of the bent leg deadlift.
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