The STIFF LEG DEADLIFT is an exercise that works specifically on the hip joint. The movement sees the knees less flexed than the conventional deadlift. In terms of muscle recruitment, this variant of the Deadlift is used to stimulate the glutes, hamstrings (primary muscles), and lumbar muscles (stabilizers).
STIFF LEG DEADLIFT – INDEX
- EXECUTION TECHNIQUE
- COMMON MISTAKES
- HOW TO USE IT AND CONCLUSIONS
STIFF LEG DEADLIFT – EXECUTION TECHNIQUE
EXECUTION TECHNIQUE – SETUP
Grab the barbell with your hands (prone grip) at the distance of shoulder width. Feet at the same distance of shoulder width. The back is straight and the legs straight.
EXECUTION TECHNIQUE – HOW TO MOVE
Keep the knees extended during all the movement. Lower the barbell at that point where the spine keeps neutral without bending. Raise the trunk by contracting the glutes coming in starting position.
EXECUTION TECHNIQUE – BENEFITS
This variant aims to develop better hamstrings, glutes, and lumbar in terms of hypertrophy.
STIFF LEG DEADLIFT – COMMON MISTAKES
Analyzing most of the executions concerning the Straight Leg Deadlifts there’s one thing to avoid: very often too wide ROM changes spine neutrality compromising technique and exposing the body to injuries. This is because, according to many experts, most injuries occur precisely during extreme flexion movements.
STIFF LEG DEADLIFT – HOW TO USE IT AND CONCLUSIONS
At this point, we need to know if how to get better results from this exercise. What to do? The answer will depend on our goal. For a global development of strength in the legs, we will choose it with the fundamental lifts, such as Squat and Deadlift. If we are searching for aesthetic of the legs, we need to add to our routine complementary exercises such as the ones for glutes and/or hamstrings
In CONCLUSION, the use of Stiff Leg Deadlifts is a good tool to improve stability, hypertrophy, and coordination of the lower limbs.
If you want to develop legs muscles you can try my guides about DEADLIFTS and SQUATS.