Modified Water Bottle Dead Lift
Modified deadlift using water bottle
LegsIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: Hamstrings and lower back |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 6 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand holding water bottle
- Step 2: Hinge at hips pushing butt back
- Step 3: Lower bottle toward floor
- Step 4: Keep slight knee bend
- Step 5: Drive through heels to stand
Equipment
- Water bottle optional
Coaching tips
Benefits
Modified deadlift using water bottle
Common mistakes
Rounding lower back
Make it harder
Slower eccentric
Make it easier
Romanian deadlift variation
Breathing
Inhale hinge, exhale stand
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.