Runners World Magazine had an article on Power Moves. The number one power move was the DeadLift.
Deadlifts
Targets- Glutes,hamstrings, hips, quadriceps, and back
Purpose: Strengthens your posterior chain-the strice-the driving muscles in your hamstrings and glutes.
Instructions: Stand with feet beneath a barbell, shins almost touching the bar, feet under hips. Keeping back straight and chest up, sit back into hips and grip the bar. Take a deep breath in and hold it as you push hip forward, keep arms straight, and lift the bar so it travels a vertical path along your body.
Build On It- Increase weight over time until you reach a max weight you can lift two or three times for one set. Origress to three sets, aiming for five reps, threereps, then one rep of max.
I picked this pic not because of the over powering weight but because of the form. Ironically there were not any great pictures of women doing deadlifts with a bar. They had them using two dumbells. Thought if you are not ready for a bar doing it with dumbells is a great place to start.
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