Deadlift with Stiff Legs

In this lesson you will learn how to do deadlifts with stiff legs. This hamstring exercise is a good alternative to lying leg curls if you don't have a leg curl machine available. The only equipment you need is a barbell or 2 dumbbells. For more leg exercises please visit weight training main.

Description: Deadlift with Stiff Legs - Back & Leg Muscles

• Because this are deadlifts with STIFF LEGS, the legs have o stay stiff during the whole exercise. But this doesn't mean that the legs have to be totally straightened. The knees should be ALMOST extended (slightly bent) and stiff. Of course the effect for the hamstrings would be better with totally extended legs, but the knees would suffer from this. Some athletes like to bend their knees a bit as they lower the barbell and extend them again as they stand up. Especially those with bad leg flexibility. Grab the bar with both hands and keep your arms vertical during the whole exercise. Because deadlifts with stiff legs are done with less weight than normal deadlifts, you can hold the bar with a double overgrip. Double overgrip = Both hands grab the bar from the same side. You can also use special gloves to support your grip or use an alternate grip like for normal deadlifts. Alternate grip = one hand grabs the bar with the thumb on the frontside of the bar and the other hand grabs the bar with the thumb on the backside of the bar. this way you can hold a heavier bar) Inhale as you grab the bar before the first repetition.
  Keep your back straight or slightly hollowed, but don't arch down at all. Using a weight lifting belt can help. It is very important that your back is already in this position when you go down to grab the bar. Look forward, preferable into a mirror. This will help keeping the back straight. If you look down, you might bend spine & back automatically.
• Stand up slowly like if you were doing normal deadlifts, but don't change the knee angle much. You should lift the weight with your hips and the strength of your hamstrings.
  Of course the lower back will still do its part, but most of the strength should come from the hams (hamstrings). Stop when your upper body is upright and the bar touches your upper thights. Then pull your shoulders back slightly. (See normal deadlift tutorial)
  Exhale as you stand up and make sure you chest stays high. Keep your back straight or slightly hollowed. By pressing out your stomach, the weight lifting belt becomes firmer and supports your lower back better.
• Bend forward your upper body without changing the knee angle and inhale at the same time. Keep your back straight or slightly hollowed and look straight forward into the mirror. Move down until your hamstrings are stretched slightly. If your legs are quite flexible, you can stand on a box or a bench. You can also keep the bar away from the floor by bending the elbows a bit.

Trainer advice: Deadlift with Stiff Legs - Back & Leg Muscles

• The deadlift with stiff legs is a good exercise to be done after leg curls.
• A common mistake: Many people tend to move down too far and then arch forward. (bad form) Keep in mind that your hamstrings are stretched SOONER if you hollow your back slightly.
• Move slowly and concentrated. Don't create momentum.
• Unlike to normal deadlifts, when you do deadlifts with stiff legs, the weight should never touch the floor. Furthermore you should use less weight than for normal deadlifts.

Related instructions: Deadlift with Stiff Legs - Back & Leg Muscles

• The Leg Muscles
• Barbell Squat
• Leg Press
• Barbell Lunge
• Leg Extension
• Lying Leg Curl
• Standing Barbell Calf Raise on a Wall

Videos: Deadlift with Stiff Legs - Back & Leg Muscles

• None

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