Hip Blocked Rounded Back Forward Deadlifts

Using a smith machine or a squat rack, set a barbell at hip crease height and position your hips directly up against the barbell. You can use a squat sponge to protect your hip bones and can use heavy dumbbells to anchor your feet if you are going super heavy. Use dumbbells for more range of motion or kettlebells for less range of motion and rounded back deadlift them reaching away from your body. The farther you reach away the more lower back you will use. You can use a band on the floor like in the video to make a visual “border” to cross. These are fantastic for strengthening weak lower backs and building lower back flexibility as well. You do not need a lot of weight!