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This exercise is part of the home fitness program, fitness you can do at home with minimal equipment.

Equipment Required: bucket, water

Technique

1. Fill the bucket with water to an appropriate level (mark the bucket so you can replicate the same level next time).
2. Hold the bucket with both hands, and stand with your feet hip-width apart.
3. Keep your head up, looking straight ahead, with your knees slightly bent.
4. Bend at the hips while keeping your back long and straight.
5. Lower the bucket to the ground, then slowly raise it back up to the standing position.
6. Repeat 8-12 times.

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Key points to remember

• Make sure you move in a nice fluid motion.

Alternatives

• To modify the difficulty of this exercise, vary the amount of water in the bucket. Other weighted articles can be used instead of the bucket.

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Related Pages

• See the gym Dead Lift Exercise
• Deadlift maximum fitness test
• More of fitness at home
• Read an article on Deadlifts: A Trick For Stiff-Legged Deadlifts.
• An argument why you should avoid the deadlift.
• Overhand or underhand - a description of each of the grip types