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Male
Bottle Weighted Deadlift
Muscles involved
The bottle weighted deadlift uses water bottles as weights. It teaches the hip hinge and trains the hamstrings at home.
How to do it
- Stand with feet hip-width apart, holding a filled water bottle in each hand, arms hanging straight down in front of your thighs.
- Hinging at your hips and keeping your back straight, push your hips back and slide the bottles down your shins.
- Pause at the bottom when you feel a stretch in your hamstrings, keeping the bottles close to your body.
- Squeeze your glutes and drive your hips forward to return to the upright starting position.
Equipment required
Muscles worked
Tips
- Keep the bottles close to your body, almost scraping your shins and thighs, to maintain proper leverage. - Hinge at your hips as if you're trying to close a car door with your glutes. - Maintain a neutral spine; your back should be straight, not arched or rounded. - Drive through your heels to initiate the upward phase of the deadlift.
Difficulty
PrincipianteFrequently asked questions
Bottle Weighted Deadlift: which muscles does it work?
Bottle Weighted Deadlift mainly works: Hamstrings, Glutes. It also involves: Gluteus maximus.
