I've got an awesome exercise for you for targeting our glutes and hamstrings while improving your deadlift strength at the same time.

I don't have to tell you how good and how important the deadlift is for building strength through the entire body, and more specifically the posterior chain (the glutes, hamstrings and lower back).

This exercise is a very simple way to challenge those big posterior chain muscles with single-side (unilateral) work, using only a barbell and the floor.

I call the exercise a Split Kneeling Deadlift Lockout.

You're going to load up a bar with a moderate weight (about 60-70% of your normal full-range deadlift 1 RM weight is a good place to start). I've got 315 lbs on the bar here.

Get into a split squat position with one leg set in front of the bar. The beauty of this position is that it puts the weight well inside your base of support. This is a strong position for the lower back and glutes to work in.

Ensure your core is braced solidly (like somebody was about to punch you in the stomach) and your lower back has an arch in it. We want to be in perfect deadlift position here.

I also recommend a double overhand grip to keep rotational torque to a minimum. The split position will put some unique diagonal tension in through the core, strengthening that aspect of the deep core muscles as well.

Start the movement by activating the glutes and hamstrings. You should feel a strong stretch in the glutes at the start. The lower back will be involved automatically, but for our purposes here, we want the glutes and hams initiating the movement.

Then just come all the way up until your torso is vertical. The bar only comes up a few inches off the ground.

Lower it back down then repeat. Perform your reps on one leg (aim for 3-6 reps) then switch legs.

In these next pics, I had added weight to the bar (405 lbs) and am using lifting hooks to keep the bar from rolling out on my double overhand grip.

Heavier weight definitely gets more challenging, especially off the start.

This is a good alternative to rack pulls, if you don't have a rack.

You'll get some nice, relatively heavy loading on each side of the body without the supra-maximal loading that very heavy rack pulls put on you, meaning it's a good exercise for more specific muscle targeting without as much full-body, connective tissue and nervous system overload.

Again, the key is tighten up the core then start the movement with the glutes and hams. Everything else follows from there.

Watch the video of this exercise in action here...

---

Learn 14 More Insane Exercises Like This Here!

Nick Nilsson
The "Mad Scientist of Muscle"

------------------------------------------------------------------
https://youtu.be/D4zxJ7fZR9g
http://www.thebestexercises.com/
------------------------------------------------------------------

I'm known as the "Mad Scientist of Muscle" for a reason. I enter my
training lab every day with one singular obsession...to experiment
with and deliver science-based, unconventional new training
programs, techniques and exercises that get you results FAST,
where other programs fail.

Be sure to visit (and like!) my Facebook page and subscribe to my
YouTube channel for more free exercises and training techniques.

You might be missing emails from me! Click here to learn how to
whitelist my emails, to ensure you receive everything I send to you.

------------------------------------------------------------------

More insane Mad Scientist training to help you burn fat, build
muscle and develop YOUR best physique.

http://www.metabolicmonsters.com
http://www.28daymuscleexplosion.com
http://www.madscientistmuscle.com
http://www.metabolicsurgerapidfatloss.com
http://www.buildabigbutt.com
http://www.thebestexercises.com

------------------------------------------------------------------