Extension and flexion of the legs with raising and lowering of the upper body while standing ► romanian deadlift

Individual work

Stand upright with your feet shoulder-width apart, hold an object (e.g. a rucksack or sandbag) in front of your body with your arms hanging straight out in front of you, bend your upper body forwards with your back straight and bend your legs at slightly different times so that the object can be brought to the floor in front of your feet. Stretch your legs and straighten your upper body to return to the starting position (Romanian deadlift).

Attention:
Keep your back straight (tense your core).

Lighten:
Less/no weight.

Harden:
Hold the weight in front of your chest, on your neck or hold it up; more weight.

Variation:
Keep your legs straight and only tilt your upper body forwards.

1 sandbag/fighting rucksack

1 helmet ► Make the exercise easier

1 weight disc/tyre (PUCH) ► Make the exercise more difficult (additional weight)