Bucket Deadlift

Step By Step Guide:

  1. Find a bucket, backpack, suitcase, sandbag, or other random object that you can add weight to.

  2. Place your feet directly on either side of the object then reach down to grab it.

  3. Flatten your back by pointing your chest forward and your butt backwards

  4. Stand up until your hips are fully locked out, then lower the object back down while keeping your back flat.

Other Helpful Cues:

  1. Keep your knees in line with your toes, similar to a squat.

  2. Fill your bucket/bag with soup cans, chains, car batteries, random car parts, or other heavy things that you can find around the house or in the garage.

Common Mistakes:

  1. Picking up the weight with a rounded back. This is inefficient and can place excess unwanted stress on the low back.

  2. Not being close enough to the weight before picking it up. Ideally you want to be right on top of the weight so that there is no excess strain placed on your muscles and joints.