Exercise Database

Dowel Deadlift

Course: PHRE 3045 – Sports Injuries Movement Pattern: Hinge, Whole Body Target: Spinal Erectors Synergist(s): Hamstrings, Quadriceps
Exercise ID: 31978
Regressions: Progressions: Hip Bridge | Deadlift

Equipment: Dowel
Description:
  1. While standing place the dowel behind your back such that it contacts the gluts, t-spine and back of the head.  You may hold the dowel in the small of the back and curve of the c-spine.
  2. While keeping all points of contact slowly perform a deadlift.
  3. Make sure you flex at the hips and knees sufficiently so that you do not over flex forward at the trunk.
  4. Work towards deep depths as you improve mobility.
  5. Use this exercise to help identify any mobility restrictions you may notice during your deadlift pattern.
Common Error(s): Torso collapses forward | Sagging lower back | Forward Head Posture
Spotting:


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