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The stiff-leg deadlift (or “straight-leg deadlift”) is a deadlift variation that emphasizes your glutes and hamstrings.
It’s helpful as a result of it’s much less fatiguing than different deadlift variations and permits you to prepare your hamstrings and glutes with heavy weights and whereas stretched, making it best for muscle progress.
On this article, you’ll be taught correct stiff-leg deadlift kind, how the stiff-legged deadlift is completely different from the Romanian deadlift, the perfect stiff-leg deadlift alternate options and variations, which muscle mass the train works, its advantages, widespread errors to keep away from, and extra.
Do Stiff-Leg Deadlifts
Studying to deadlift stiff-legged isn’t as tough because it appears to be like. All you want to do to grasp stiff leg deadlift kind is break up the train into three elements: arrange, descend, and raise.
1. Arrange
Get up straight holding a loaded barbell with a shoulder-width, overhand grip (palms dealing with your physique).
Take a deep breath of air into your stomach, brace your core, elevate your chest, and press your higher arms into your sides as in case you have been making an attempt to crush oranges in your armpits.
2. Descend
Flatten your again and decrease the weights towards the ground in a straight line whereas protecting your legs virtually fully straight, pushing your hips backward as you descend.
Proceed reducing the bar till the plates contact the ground.
3. Elevate
Whereas protecting your again flat, chest up, and knees virtually straight, drive your hips ahead whereas pulling the bar straight up and return to a beginning place.
Right here’s the way it ought to look once you put all of it collectively:
Romanian Deadlift (RDL) vs. Stiff-Leg Deadlift
The stiff-leg and Romanian deadlifts are related workout routines with a number of key variations.
As an illustration, within the stiff-leg deadlift, you begin and end every rep with the bar on the ground, and your legs keep straighter all through every rep.
Due to this, the stiff-leg deadlift has an extended vary of movement, making it wonderful for growing your glutes, hamstrings, and lower back.
The draw back is that most individuals can’t raise as a lot weight on the stiff-leg deadlift as they’ll with the Romanian deadlift. Some additionally discover the stiff-leg model troublesome to be taught and uncomfortable, particularly if they’ve poor flexibility or lower back issues.
The Greatest Stiff-Leg Deadlift Options and Variations
1. Romanian Deadlift
Whereas each workout routines are extremely efficient for coaching the hamstrings, glutes, and decrease again, the Romanian deadlift has a barely shorter range of motion than the stiff-leg deadlift, making it extra snug and straightforward to be taught for a lot of weightlifters.
2. Dumbbell Stiff-Leg Deadlift
Performing the stiff-legged deadlift with dumbbells is sort of the identical as doing it with a barbell. The one distinction is that doing the train with dumbbells permits you to prolong the vary of movement since you’ll be able to bend ahead additional with out the weights hitting the ground.
The draw back is that dumbbells are trickier to manage than a barbell, which makes the dumbbell stiff-leg deadlift much less appropriate for new weightlifters.
3. Eccentric-Accentuated Stiff-Leg Deadlift
The eccentric-accentuated stiff-leg deadlift is sort of precisely the identical because the common stiff-leg deadlift. The one distinction is you employ a slower tempo throughout the descent. This lets you spend more time in a stretched place, which can profit progress.
4. Leg Curl
The leg curl trains your hamstrings with out stressing your backbone, making it a wonderful different to the stiff-leg deadlift for these with decrease again points.
5. Nordic Hamstring Curl
The Nordic hamstring curl permits you to prepare your hamstrings and glutes utilizing solely your physique weight, so it’s a viable stiff leg deadlift different for these with entry to minimal gear.
Stiff-Leg Deadlift: Muscle tissue Labored
The primary muscle mass labored by the stiff-legged deadlift are the . . .
It additionally trains smaller muscle mass just like the rhomboids, rear delts, infraspinatus, teres main and minor, and forearms to a lesser diploma.
Right here’s how the principle muscle mass labored by the stiff-leg deadlift look in your physique:
Stiff-Leg Deadlift Advantages
1. It permits you to prepare your posterior chain with out overreaching.
The typical deadlift is the best train for constructing power and muscle in your whole posterior chain (the muscle mass on the again of your physique), but it surely’s additionally extraordinarily taxing.
The barbell stiff-leg deadlift is a compromise of types that permits you to prepare most of the similar muscle teams with out risking overreaching or harm. That’s why it’s a wonderful train to incorporate in your routine along with common deadlifting.
2. It trains your hamstrings eccentrically and in a stretched place.
Research shows that workout routines that emphasize the eccentric (reducing part) of every rep and train your muscle mass whereas stretched, just like the stiff-legged deadlift, are extremely efficient for constructing muscle.
Whereas scientists aren’t completely certain why that is, their present greatest guess is that emphasizing the eccentric and putting your muscle mass beneath load when stretched directly stimulates muscle protein synthesis and drastically increases anabolic (muscle-building) hormones.
3. It permits you to prepare your hamstring with heavy weights.
Typically talking, the extra weight you raise, the extra strength and muscle you gain.
Sadly, many hamstring workout routines don’t mean you can deal with heavy weights.
For instance, workout routines such because the hamstring curl, hyperextension, and kettlebell swing are nice for coaching the hamstrings, however they’re awkward with heavy weights.
The stiff-leg deadlift, then again, permits you to safely deal with heavy weight and progress regularly, which implies it’s best for constructing muscle and gaining power.
Frequent Stiff-Legged Deadlift Errors
1. Permitting the barbell to float ahead.
Letting the barbell drift away out of your physique will increase the chances that you simply’ll spherical your again, which may result in injury. One of the best methods to keep away from this are to deal with protecting the bar near your physique and contracting your higher again and lats all through every rep.
2. Rounding your again.
Failing to maintain your again flat is an error that reduces the effectiveness of the train and doubtlessly will increase your threat of harm. To keep away from rounding your again, deal with pushing your butt backward as you carry out the hinging motion to decrease the load.
Additionally, raise the bar with management—don’t bounce it off the ground or use a jerking movement that can assist you return to a standing place.
3. Bending your knees an excessive amount of.
Whereas the stiff-legged deadlift does permit for a slight knee bend, bending them an excessive amount of turns the train right into a commonplace deadlift and shifts the main focus away from the goal muscle mass. Goal to maintain your legs as straight as your flexibility permits.
+ Scientific References
- Boone, Tommy, et al. Journal of Exercise Physiologyonline Editor-In-Chief JEPonline Electromyographic Activity of Lower Body Muscles during the Deadlift and Still-Legged Deadlift. Vol. 16, no. 3, 2013, www.asep.org/asep/asep/JEPonlineJUNE2013_Miranda.pdf.
- Lee, Sangwoo, et al. “An Electromyographic and Kinetic Comparison of Conventional and Romanian Deadlifts.” Journal of Exercise Science & Fitness, vol. 16, no. 3, Dec. 2018, pp. 87–93, https://doi.org/10.1016/j.jesf.2018.08.001.
- Farthing, Jonathan P., and Philip D. Chilibeck. “The Effects of Eccentric and Concentric Training at Different Velocities on Muscle Hypertrophy.” European Journal of Applied Physiology, vol. 89, no. 6, 1 Aug. 2003, pp. 578–586, https://doi.org/10.1007/s00421-003-0842-2.
- Fridén, J., et al. “Adaptive Response in Human Skeletal Muscle Subjected to Prolonged Eccentric Training.” International Journal of Sports Medicine, vol. 04, no. 03, Aug. 1983, pp. 177–183, https://doi.org/10.1055/s-2008-1026031. Accessed 1 May 2019.
- McMahon, Gerard E., et al. “How Deep Should You Squat to Maximise a Holistic Training Response? Electromyographic, Energetic, Cardiovascular, Hypertrophic and Mechanical Evidence.” Www.intechopen.com, IntechOpen, 22 May 2013, www.intechopen.com/chapters/44165. Accessed 26 June 2023.
- Rindom, Emil, et al. “Estimation of P70S6K Thr389 and 4E‐BP1 Thr37/46 Phosphorylation Support Dependency of Tension per Se in a Dose‐Response Relationship for Downstream MTORC1 Signalling.” Acta Physiologica, vol. 229, no. 1, 26 Dec. 2019, https://doi.org/10.1111/apha.13426. Accessed 28 Mar. 2024.
- Eliasson, Jörgen, et al. “Maximal Lengthening Contractions Increase P70 S6 Kinase Phosphorylation in Human Skeletal Muscle in the Absence of Nutritional Supply.” American Journal of Physiology-Endocrinology and Metabolism, vol. 291, no. 6, Dec. 2006, pp. E1197–E1205, https://doi.org/10.1152/ajpendo.00141.2006. Accessed 2 Sept. 2021.
- Franchi, M. V., et al. “Architectural, Functional and Molecular Responses to Concentric and Eccentric Loading in Human Skeletal Muscle.” Acta Physiologica, vol. 210, no. 3, 6 Feb. 2014, pp. 642–654, https://doi.org/10.1111/apha.12225. Accessed 4 May 2020.
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