Bottle Weighted Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Weighted Deadlift with Bottle
How to: Bottle Weighted Deadlift
- Stand with feet hip-width apart, holding a weighted bottle in front of you.
- Engage your core and maintain a neutral spine.
- Hinge at the hips to lower the weights, keeping them close to your legs.
- Lower until your torso is parallel to the ground or as low as comfortable.
- Drive through your heels to return to standing, squeezing your glutes at the top.
Common Mistakes
- Bending the back instead of the hips.
- Lifting too heavy, which may lead to improper form.
- Not keeping the weights close to the body.
Modifications
- Use lighter weights or perform the deadlift without weights for beginners.
- Perform the exercise from a raised platform to reduce the range of motion.
Tips
- Maintain a straight back throughout the movement.
- Engage your core to stabilize your spine.
- Use a controlled motion, both on the lift and the descent.
Bottle Weighted Deadlift Alternatives
Tags
glutes
hamstrings
strength
weightlifting
deadlift
fitness