EXERCISE TUTORIALS: BACK • 18s
Point one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to the extended foot. Keep your hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping the back straight. Hold for a few seconds, then return to your hands and knees. Keep your abs engaged throughout the entire exercise and work to minimize any extra motion in your hips during the weight shift. Switch to the other side.
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Stand upright and grip a weight with your hands at the 3 o'clock and 9 o'clock positions respectively. For the start position hold the weight by your waist. Slowly raise the plate past shoulder level while keeping your arms extended. Lower and repeat.
Sumo Deadlift High Pull
Position your feet outside of shoulder width, toes pointed out. Grab the weight with a narrow grip, inside your shins. Keep your butt low, back flat, and knees pointed outward coming out of the hole. Engage your core. Pull the weight straight up your body. Reach full hip and knee extension, then ...
Place your weights on the top of your shoulders. Bend your knees, keeping your back straight, into a 90 degree angle. Be sure to keep your butt outwards.