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Dead Lifts
Two Arm (Front):
Begin with feet hip distance apart. Place the BodyBar in front of the thighs (overhand grip). With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar to slightly below the knees. Return to the starting position.
NOTE:
Be sure to keep the back long; avoid rounding the spine as you lean forward. This is not a flexibility exercise; it is meant to target the back of the legs, but not from excessive forward flexion. Instead, concentrate on pushing the hips as far back as you can while keeping the spine long.
Side Arm (One arm):
Begin with feet hip distance apart. Place the BodyBar in your right hand, down next to your thigh with the elbow straight. With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar to slightly below the knees. Return to the starting position.
NOTE:
Be sure to keep the back long; avoid rounding the spine as you lean forward. This is not a flexibility exercise; it is meant to target the back of the legs, but not from excessive forward flexion. Instead, concentrate on pushing the hips as far back as you can while keeping the spine long.
One Leg (Two Arm Front Grip):
Begin with feet together, Body Bar in front of the thighs (overhand grip). With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar to slightly below the knees. Simultaneously, elevate one leg behind you as the chest is coming forward. The bar will remain parallel to the floor and travel over the shoe laces to slightly below the knee. Return to the starting position.
NOTE:
Be sure to keep the back long; avoid rounding the spine as you lean forward. This is not a flexibility exercise; it is meant to target the back of the legs, but not from excessive forward flexion. Instead, concentrate on pushing the hips as far back as you can while keeping the spine long.
One Leg (One Arm Side Grip):
Begin with feet hip distance apart. Place the BodyBar in your right hand, down next to your thigh with the elbow straight. With a slight bend in the knees, begin to move the hips back and the chest forward to drop the bar to slightly below the knees. Simultaneously, elevate one leg behind you as the chest is coming forward. Return to the starting position.
NOTE:
Be sure to keep the back long; avoid rounding the spine as you lean forward. This is not a flexibility exercise; it is meant to target the back of the legs, but not from excessive forward flexion. Instead, concentrate on pushing the hips as far back as you can while keeping the spine long.
The bar may be in the same hand as the standing leg or the opposite. The exercise will feel different from a balance/core standpoint. Try both.
Split Stance (Hips):
Begin with feet together, then step the right foot forward to split your stance. Place the BodyBar behind you, resting on your hips with the palms facing forward. Tilt at the hips, moving the hips backward as the chest tips forward. Return to starting position.
NOTE:
The position of the bar will help to promote the chest opening and long back that is necessary in a deadliftYOu can also watch the bar and keep the ends level during the execution to be sure the hips are level. Be sure to keep the back long; avoid rounding the spine as you lean forward. This is not a flexibility exercise; it is meant to target the back of the legs, but not from excessive forward flexion. Instead, concentrate on pushing the hips as far back as you can while keeping the spine long. (
The bar could also be placed along the front thigh or at the side in the split stance position.
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