dumbbell single leg deadlift

Animation folgt
Oberschenkel glutes dumbbell hamstrings lower back

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
  2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
  3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
  4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
  5. Lower the dumbbell until your torso and right leg are parallel to the ground.
  6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.