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How to do Below the Knee Deadlift from Blocks:

• Step 1: Position a weighted barbell on a pair of boxes so that the height of the bar is just below your knee.
• Step 2: Assume a deadlift position with feet hip-width apart and bar over top of your shoelaces.
• Step 3: Sit your hips back and grasp the bar with your hands just outside your legs, while maintaining a natural arch in your lower back. This is the starting position.
• Step 4: Begin exercise by bracing your core (Valsalva maneuver), just as if you were about to be punched in the gut.
• Step 5: Next, begin to raise your hips up as you slide the bar along your shins. As the bar begins to pass your knees, simultaneously start to bring your hips forward until you are are standing upright.
• Step 6: Reverse movement and place the weight back on the blocks. This completes one repetition.

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• Secondary

Muscles Worked

• Primary
• Secondary

Details

below the knee deadlift from blocks is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the forearms, glutes, hip flexors, lower back, middle back, quads and traps ...more