Bottle-Weight Romanian Deadlift
Strengthen your posterior chain at home! This DIY deadlift targets your glutes & hamstrings using just a bottle for weight. Simple, effective.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Fill a sturdy bottle with water or sand to the desired weight.
2. Stand with your feet hip-width apart, holding the bottle with both hands in front of your hips.
3. Slightly bend your knees and engage your core.
4. Keeping your back flat, hinge at the hips to lower the bottle towards the ground, maintaining just a slight bend in the knees.
5. As you bend forward, let the bottle hang directly below your shoulders, keeping your arms straight.
6. Lower the bottle as far as you can while maintaining a flat back and without rounding your spine.
7. Pause briefly at the bottom of the motion.
8. Engage your glutes and hamstrings to return to the starting position, driving your hips forward.
9. Keep the movement controlled, especially on the way down.
Variations of the exercise could be performed with different stances, grip orientations, or by adding more weight to increase intensity. Always ensure proper form to prevent injury and consult with a fitness professional if you are unsure about the correct technique.
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