Using band resistance is a great way to increase the difficulty of this exercise (and many others) if you do not have access to heavier resistance, or any weights for that matter.
- Stand on one foot. Your knee should be slightly bent.
- As for your planted foot, maintain a tripod foot base by keeping the weight on the mid/back of your foot, and keeping your toes down, particularly your big and baby toes. Think about screwing your foot into the floor, or suctioning your foot to the floor.
- Loop a resistance band under the middle of your foot, and grab onto it with one hand. There should be a significant amount of tension in the band. Hold a dumbbell or kettlebell in your opposite hand.
- Create tension in your upper body by making your arms rigid, and driving them into your sides. I like to pretend that I am crushing something in my armpits. Keep your elbows straight. As for your shoulder blades, draw them together and down, and imagine that you are tucking each one in the opposite back pocket of your pants.
- Before you hinge your hips backwards, take a deep breath in through your nose, brace your core, and actively tuck your rib cage towards your hips.
- Push/hinge your hips backwards as far as you can (while maintaining a neutral(ish) spine and not bending at the waist or rounding the upper back). I used the word ''neutralish'' as there is no one definition of neural. It varies on an individual basis.
- Your hands and the weight should travel close to your legs. Do not allow them to drift forward.
- Keep the leg that's striding back close to the center of your body as this will help prevent your pelvis, torso, and spine from twisting.
- With the hip hinge, I like to pretend that I am trying to push my glutes backwards into a wall that is behind me. You can also pretend that a band is attached around your hips and is pulling you backwards. Either way, you should feel tension in your hamstrings the entire time.
- Once you feel a slight stretch in your hamstring, return to the top position of the deadlift by pressing your body away from the floor, squeezing your hamstring and glutes, and pushing your hips forward. With this (and many exercises), lower doesn’t always mean better. You don't necessarily have to feel a stretch in your hamstring for this exercise to be effective. Stop before you feel your spine round or hinge. This is a hip hinging movement, and the movement should be coming from the hips. You want to load your posterior chain muscles.
- As you return to the starting position, lock out by squeezing your glutes, extend your knee by squeezing your quad and hamstring, brace your core, and actively tuck your rib cage towards your hips.
- Keep your chin tucked and neck in neutral alignment.
- Reset, and repeat.
You can make this exercise more challenging by using a band with more resistance, and/or using a heavier weight. You can also perform negative reps and make the eccentric phase 3-5 seconds long.
You can make this exercise easier by using a band with less resistance.