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Deadlifts at the Wall


Description: Deadlifts are a perfect exercise for strengthening your lower back muscles, your gluteus muscles and your hamstrings. To help maintain good posture, remain stable and create force in your swing, these muscles are perfect to key on during your exercise routine. Perform these to help improve your swing, but also to protect your back from injury and prolong your career.

Summary:
  1. To perform wall squats stand about a foot away from a wall with your back facing the wall. Note: This may vary as you increase your ability to squat further down in the exercise. Make sure to keep your feet shoulder width apart and your toes pointed slightly outward. Hold a bar, dumbbells, or a kettle ball in your hands with your arms hanging straight down. Be sure to pick a starting weight that you can easily control and that will allow you to maintain good form and good balance.
  2. Bend from the hips sticking your rear end out until it hits the wall. Adjust your distance from the wall to make sure you can make a full bend forward. Your knees should maintain a slight bend.
  3. Squeezing your gluteus muscles, straighten your knees until you stand erect once again. Make sure to maintain a neutral spine throughout the exercise.
  4. Go down to the count of 3 and up to the count of 1. Perform 3 sets of 8-10 repetitions. Gradually increase weight week to week if possible.
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