WEIGHTED BAR
MANUAL & EXERCISE GUIDE
The deadlift targets the glutes and hamstrings. Pay close attention
to form, remembering that this is not a back exercise. Perform
three sets of
12 to 15 repetitions.
With hands about
shoulders-width apart,
use an overhand grip
to hold the bar in front
of your body with arms
fully extended.
From this position, lift
your right heel and
extend the leg behind
you as you slowly bend
from the waist to lower
the bar to toward the
floor
.
When your outstretched
leg and chest are both
parallel to the ground,
engage your standing
glutes and hamstring
to return to starting
position.
Without lowering the
raised foot, continue until
you complete one set’s
worth of reps. Next, repeat
on the opposite side.
SINGLE LEG DEADLIFT
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2
3
4
