Overview of Stiff Leg Deadlift
The hamstring muscles are the main focus of the stiff leg deadlift, which is a version of the deadlift exercise.
All hip hinge motions primarily target the hamstrings, yet for a long time the stiff leg deadlift was considered the “leg” deadlift version. Stiff legs on your leg day and another version of the deadlift on your back or pull days might be a wise choice to increase the frequency of your training and improve on your movement pattern.
It’s critical to work on the hip hinge movement pattern by finding a version that you can comfortably accomplish, if at all possible.
It is ideal to use the stiff leg deadlift as part of your whole body or leg routines.
Instructions for Stiff Leg Deadlifting
Put the bar over your shoelaces and stand with your feet hip-width apart.
Your torso should be almost parallel to the floor after you push your hips back and hinge forward.
Reach down and take hold of the bar with a double overhand, shoulder-width grip.
Make sure your hips are around the same height as your shoulders, your shin is vertical, and your spine is neutral.
Drive through the entire foot while concentrating on ejecting the floor.
As you stretch the knees and hips, make sure the bar tracks straight.
Push the hips back and hinge forward to undo the previous movement once you have locked out the hips.
After the required number of repetitions, reset, return the bar to the floor, and repeat.
Tips for Stiff Leg Deadlifts
- With the exception of the lifter’s starting hip height and vertical shin angle, this deadlift technique will appear VERY similar to a traditional deadlift.The height of the shoulders and hips will probably be quite equal.
- When lifting, don’t let the bar stray from your torso.
- Both starting out off the floor and starting off of a rack are options (much like the American deadlift or RDL).
- Make sure the movement mostly happens at your hips and maintain supple knees. Your spine shouldn’t shift in any way, so avoid trying to arch your back.
- Neck position is quite personal. While some people find that looking slightly up works well, others prefer a neutral neck position, which involves maintaining the chin tucked throughout the lift.Here are some things to think about:
- If you have an athletic history or are more globally extended, you will probably be able to maintain a neutral position more successfully by packing your chin.
- On the other hand, you should gaze up a little bit since this will encourage more extension if you have a tendency to be more flexion dominating, particularly in your thoracic spine and upper back.
- Try each out to determine which suits your unique anatomy and biomechanics the best.
- Retraction of the shoulder blades is not important for your deadlift, so don’t worry about it.
- Make sure you don’t use a fake grip by wrapping your thumbs around the bar. Apply as much pressure as you can to the bar, as if you were attempting to leave your fingerprints there.
- You should instinctively feel your weight move to your heels as you hip hinge. But avoid shifting your weight so sharply that your heels lift.
- As a follow-up to my earlier statement, you will slow down your flow if you concentrate only on maintaining your heels. This is because you won’t be able to recruit your quadriceps efficiently at the start of the lift.You should thus concentrate on driving through the entire foot to counteract this; you want the big toe, tiny toe, and heel to make three points of contact.
- Make sure the elbows continue to lock out. While you should avoid consciously flexing your triceps, be careful not to let your elbows break neutral.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.