The Keystone Deadlift is a great way to build the hamstrings, glutes, and lower back. In otherwords the posterial chain.
Notice this lift may begin from the "finished" position by lifting the weight off of a rack. You should strive to push the butt and the belly out, somewhat mimicing the position of one of the old keystone cops, whence the name. This position allows for a nice "pre stretch" on the hamstrings.
From there it is lowered much like a Stiff
Legged Deadlift while maintaining the butt/belly out position, but it stops
short of touching the floor. The bar should stop right at or just below
the knees.
Notice the back is flat and our
model is actually bringing the bar back toward her as she pulls.
This movement should be performed slowly
under control.
The knees should have a slight bend in
them at all times.
If performed correctly you will feel it
in the hamstrings and glutes. If you feel it in the lower back rethink
your positioning.
