分腿硬拉

A deadlift variation where you keep one foot slightly back on the toes to focus on unilateral strength and balance.

Instructions:

• Stand with one foot forward flat and the other foot back on the toes (split stance).

• Hold the barbell in front of your thighs with both hands, shoulder-width grip.

• Hinge at the hips, lowering the bar toward the ground while keeping your back straight.

• Keep the front knee slightly bent and the back leg stable.

• Drive through the front heel to return to standing.

Common mistakes:

• Rounding the back during the hinge

• Letting the bar drift too far from the body

• Locking out the front knee completely