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How To Do Stiff Leg Deadlift Properly?

- Written By

Thomas McLeod , DPM

Updated on

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Bodybuilders, Powerlifters & Calisthenic athletes must develop their posterior chains. Most exercises, including clean and jerk, snatch, stiff leg deadlift, squats, sprints, jumping, tackling, etc., depend on their capacity to incorporate fluid knee & hip flexion and extensions.

Every athlete can execute these stiff leg deadlifts, a standalone workout that focuses exclusively on hip flexion and extension, to develop their physical strength, enlargement, and neurological utilization of the muscle groups in forceful and vigorous motions.

Do you know what is stiff leg deadlift?

The Hamstrings (Back leg muscles) serve as the central target of this development workout. This workout improves the composition of musculature and activates the muscle fibers in the hamstrings and buttocks. 

For the vast preponderance of physical fitness, strength, and muscle athletes, A stiff leg deadlift is a beneficial supplemental workout to increase the amount of muscle & power growth throughout the back leg region.

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It demands a mind-muscle interaction because it is a hamstring-isolated workout. When finishing this practice, the communication shall immediately improve.

Source / Getty Images

Your hip’s stamina, endurance, power, and posture are all improved by the activity that benefits your athletic ability. The emphasis on total leg improvement enhances the strength and growth of the hamstrings, calves & buttocks, which supports your overarching physical fitness objectives.

How to do stiff leg deadlift?

In case you don’t know how to perform a stiff-legged deadlift using weights (dumbbells or Bar), we have provided a general guide in form of steps on the topic:

  • Arrange the weight (Bar or Dumbbell) across your shoes and stand with your feet approximately hip-width apart.
  • As your upper body approaches horizontally to the ground, thrust your buttocks back while bending forwards.
  • Lean downward to hold the weight with a double-handed grab at approximately shoulder width.
  • Be sure that one’s hips remain around the identical elevation as your shoulders, that your shins are upright, and that your backbone is straight (neutral).
  • Try to move the surface away; This must be your primary goal as you propel your foot forward wholly.
  • When you stretch your knees & hips, make sure that the bar travels appropriately straight.
  • After locking up your pelvis (Hips), you can revert the motion by thrusting your hips backward and extending forwards.
  • After the appropriate number of reps, lower the weight back to the ground, start over, and continue repeating the same procedure.
  • Dumbbells or Bars can both be employed to perform this technique.
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What are the tips to Maximize deadlifts?

Here are a bunch of tips to maximize your stiff leg deadlift gains and repetitions:

  • Right away, as you glance downward, your back will curve. It is all there is to it. Continue to look ahead without bending your back and abnormalize the whole movement.
  • To prevent excessive stress on your spine, maintain the weight near your entire body as much as possible.
  • During the action, try to maintain your abdominals, legs, and lower back as rigid as possible.
  • Towards the lowest point of the exercise, refrain from stopping or relaxing. Continue to finish your workout.
  • Maintain your weight distribution centered on the heels rather than your toes. You run an increased chance of seriously injuring your spine when you transfer your body weight to your toes.
  • To perpetuate your concentration & exercise control on the exercise, make each repetition duration slow.
  • As you kneel upside down, be sure to press your pelvis backward. The muscles in your hamstrings should bear the brunt of the load, not your lower spine, which could put you in danger of damage.
  • If you want to preserve your skills and posture in check as a novice, commence using a mirror by yourself or work under the supervision of a Gym Trainer or a Fitness Professional.
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Watch this video to know more about the key points of stiff leg deadlift

Source / Mind Pump Tv

Which muscles are targeted by the deadlifts?

Below is further information on the muscles which come into play during the straight-leg deadlift. The primary muscles used in this movement are the Hamstrings, glutes, lower spine, and calf muscles. In reality, your hamstrings are made up of four distinct tendons. (the biceps femoris are two, the semitendinosus and the semimembranosus). The buttocks and erector spinae of your back area are each made up of three distinct musculature.

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The stiff leg deadlift is when the upper part of the gluteus maximus is at its strongest. Additionally, you will utilize the abs & oblique muscles to maintain equilibrium while you raise in addition to the main movements. Additional strength regions that will help keep the load steady and moving in the right direction are the center of the traps, arm, and back musculature.

A multifaceted movement, the deadlift of any sort calls for complicated cooperation involving numerous various muscle groups & ligaments. To target the lower back, hamstrings & glutes, try the straight-leg deadlift.

The bottom line

For almost every sportsperson, the stiff leg deadlift is an efficient fitness technique for integrating correct hamstring flexibility and mobility while increasing muscular hypertrophy and endurance.

All trainees, instructors, and athletes should execute the above motion in the medium rep level with medium weights to optimize development before moving on to further intermediate power and velocity techniques because of the solitary nature of the workout in question. Almost all athletes trying to improve hamstring and buttock performance and wellness will benefit significantly from these deadlifts.

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