CROSS BODY DEADLIFT

This is a modification of the conventional deadlift that is completed to improve rotational back strength. Start by holding a weight such as a dumbbell or kettlebell in your hand. Keep the feet approximately hip distance apart and keep a soft bend in your knees. Proceed to hinge forwards at the hips while keeping the core braced to maintain a neutral spine. As you hinge forwards simultaneously rotate the torso to get the hand holding the weight to reach the opposite shin. Once your hand is approximately halfway down the shin straighten out the hips to return to the starting position.

Muscles involved:

• erector spinae

• quadratus lumborum

• hamstrings

  • semitendinosus

  • semimembranosus

  • biceps femoris

• obliques

  • internal oblique

  • external oblique

Related conditions:

• back strain / ‘pulled’ back

• sacroiliac joint syndrome / SIJ syndrome

• lumbar facet syndrome

• mechanical low back pain

• QL strain

• thoracolumbar syndrome

Exercise videos