Guard Fit Challenge – Video: Inside the Exercise—Bent-Leg DeadLift
Three athletes are shown, one at a time, performing bent-leg deadlifts in a weight room. All are using free weights and standing on a firm surface. An intro screen that says “Inside the Exercise: Bent-Leg Deadlift” appears, and then SGT Ryan McDonald—one of the athletes—begins a description of the exercise.
Ryan: With the bent-leg deadlift, it’s really important to focus on form. When lifting these weights it’s a very complex motion. Though it looks simple, there’s a lot of things going on….the first thing that I want to do is I want to establish a weight that is comfortable for me so that I can accomplish all the reps…I’m going to position my feet shoulder-width apart, close to the bar, keeping an athletic stance. So the idea being that my weight is mid-foot to on my heels. I’m going to come down to the bar and I’m going to use an opposing grip, meaning one palm back and one palm forward. As I do my reps, in between each block or a set, I’ll then switch hands so you get even workout on both sides.
The video shifts to show SPC Tim Bailey performing the bent-leg deadlift.
Tim: Make sure my back is straight. Make sure I focus on something so I won’t be leaning one way or another. And exhale as you’re going up…and also when you’re going up, you want to make sure you have a thrust by your pelvis to get the full extension.”
The video shifts to show SGT Jeremy White performing the bent-leg deadlift.
Jeremy: Do about 8 to 12 reps, then switch positions on your hands. Again, that just keeps you stable, keeps you from rotating or twisting your back.
The video shifts again to show Ryan performing the exercise until the video fades. The final screen contains the words “Inside the Exercise: Bent-Leg Deadlift.”