Samara Donald is: The Gym Coach

Make the most of your workout!

One Legged Dead Lifts

As if dead lifts weren’t hard enough with two legs?! Oh no. Try this one legged exercise for some real concentration in your hams!

Muscles Worked: Hamstrings
Time to Complete: 8 minutes
You will need: Two medium dumbbells (about 7-12 lbs)

  1. Stand holding both dumbbells at your sides
  2. Step out with your LEFT leg diagonally (to the left) (about 45 degrees)
  3. Bend at the knee, and bring the dumbbells parallel to your knees with arms straight (you should feel this movement in your hamstring)
  4. Return to the center with dumbbells at your sides
  5. Now step out with your RIGHT leg diagonally (to the right) (about 45 degrees), bend your knee bringing the dumbbells parallel to your knees with arms straight
  6. Return to the center with dumbbells at your sides
  7. Do 12 full repetitions on each side, rest 30 seconds then repeat for 2 more full sets
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Information

This entry was posted on February 8, 2008 by in Uncategorized.
%d bloggers like this: