Home One-Bucket Straight-Legged Dead Lift

home dead lift with a bucket exerciseThis test is part of the home fitness program, fitness you can do at home with minimal equipment.

Equipment Required: bucket


  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.

Key points to remember



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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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