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  • Writer's pictureKeep It Moving PT & Wellness

Week 24: Farmer Deadlift

For the month of November, we have selected snowboarding specific exercises that will help build strength and endurance to help you last from first tracks to last chair this season snowboard 🏂🏻

Exercise: Farmer Deadlift (with Kettlebells)

Purpose: To coordinate lifting weights held in each arm with primarily a hip dominant strategy

What It Targets: Loading of primarily the Gluteus Maximus, Gluteus Medius, Gluteus Minimis, Hamstrings, and Core (Transverse Abdominis, Internal and External Obliques, Rectus Abdominis), Latissimus Dorsi, Upper Trapezius; Grip Strength (Forearm Flexors, Extensors; Wrist Flexors, Extensors)


  1. Stand with your legs parallel with feet shoulder width apart with a kettlebell outside of and in line with the middle of each foot

  2. Keeping your spine straight, hinge at your hips to grab each kettlebell with straight elbows and a firm grip. Allow your knees to bend softly

  3. Pack your shoulders by building tension in your lats and abdomen as you prepare for the lift

  4. Press evenly through your heels, big toe and little toe knuckle (tripod of foot), and exhale long and slow out of your mouth as you come to standing. Focus on loading your glutes, hamstrings, and core

  5. Pause at the top of the range, standing tall without hyperextending at your low back

  6. Lower the weights down slowly and with good control as you hinge at the hips, keeping the spine straight with ribs anchored down and in

  7. Tap the weights lightly to the floor and return to standing

  8. Repeat as prescribed

Main Cues:

  • Hinge at the hips with a straight spine as if taking a bow

  • Grab the horns of the kettlebell as you build tension in your lats

  • Push the floor away with all portions of your feet as your come to standing

  • You should feel muscle burn primarily in the glutes and hamstrings

Common Compensations/Adverse Effects:

  • Low back pain

Correction: Be sure to load the hinge with a straight spine, do not bend the spine forward or arch your back throughout the motion; Exhale as you lift up to maintain a deep core contraction; Decrease the range of motion; Decrease the weight

  • Pain/excessive tension in the back of your knee

Correction: While this is a hip dominant exercise, be sure to allow a soft knee bend and avoid locking the knees in extension throughout the motion

  • Low back pain

Correction: Tuck your pelvis so more of your low back is making contact with the wall - this usually activates the core and provides more support for the spine. If it hurts more, try an anterior tilt/increase in low back arch until you find a comfortable position for your low back

  • Knees caving inward

Correction: Focus on keeping knees in line with toes, ankle and hips throughout the whole movement

  • Collapsing of the arches

Correction: Focus on bearing weight more to the outer border of the foot

  • Big toe knuckles peeling off of the floor with gripping of the toes

Correction: Focus on bearing weight more on in inner border/arch of the foot; Place a quarter under your big toe knuckle (1st MTP) and do not lose contact throughout the exercise

Why We Love It:

  • Coordinates loading the hips and core in a hinge pattern with a slight knee bend which is an ideal riding position when snowboarding

  • Loads the leg muscles with less orthopedic cost on the joints, especially the knees and spine

  • Trains an ideal movement pattern that is most useful when picking heavy objects from the ground

  • It is EXTREMELY functional!

*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


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