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Tuesday, March 11, 2014

Today's feature exercise Scoop Deadlift

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Here is another exercise from the US Sports Online Strength and Conditioning System:

This exercise needs to be performed inside a power rack or on top of blocks that allow for the bar to be placed at a height of the middle of your shins. Your knees should be slightly bent. Keeping your back flat and your chest up, bend forward at the waist and grasp the bar with either an overhand grip (palms facing body) or an alternate grip (one palm facing body, the other palm facing away from the body). Exhale and lift the bar off the rack (or blocks) until you are standing in an upright position. Don't let your back or shoulders round forward. Keep your head up. Maintain good posture throughout the movement. Lean forward from your hips. Lower the bar, keeping it close to your body, to the middle of your shins. Then contracting your hamstrings lift the bar to return to the starting position. Again never let your lower back round during this exercise. If yoou have poor hamstring flexibility and you cannot get the bar as deep as mid shin you should only go as deep as your hamstring flexibily will allow while maintaining lower back posture.

View a video of this exercise

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