ActiveMan
No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture
  • Wellness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

Stiff Leg Deadlift: Master it and Learn 3 Essential Tips

Do stiff leg deadlift to build strong legs.

by Anusha
in Wellness
Reading Time: 5 mins read
Stiff Leg Deadlift: Master it and Learn 3 Essential Tips
Share on FacebookShare on Twitter

Stiff leg deadlift is a different version of the standard deadlift. Every gym-goer does this deadlift variation in their daily routine. Stiff leg deadlift takes the responsibility, of coordinating both glutes and hamstrings. But hamstrings are the primary target. Many deadlift variations can be split to increase the frequency of stiff leg deadlift. To improve training frequency stiff deadlift is done on leg day and other variations on the back and pull days. It has become a mainstay for beginners in bodybuilding and professional lifters. 

Stiff leg deadlift also has another name as straight leg deadlift. Not only hamstrings but they engage posterior chain muscles, calves, glutes, and lats. Maximum utilization of this workout happens in full-body exercise. This exercise focuses on less bending of the knee and targeting maximum glutes the most. This deadlift variation has to be done with proper techniques and caution. Regular lifters always perform this variation before standard deadlift. Let us know more about stiff leg deadlifts and how useful it is to remove the stiffness in your leg.

How to do a Stiff Leg Deadlift

How to do a Stiff Leg Deadlift

1. Start with a lower barbell with less weight. 

2. Hold the barbell with an overhand grip. Maintain a tall posture with feet being slightly hip-width apart. 

3. The neck and head position should be neutral with a tucked chin. 

4. By hinging your hips, try to pull the barbell upwards towards slightly above the toes. 

5. Keep on deadlifting until the barbell reaches your knees. 

6. The pressure should be put by the feet on the floor for pulling the barbell towards you. 

7. To end this movement, extend your arms and squeeze your glutes and stand up to the normal position.

See also: Cable Pull Through: The Best Essential Guide in 2021 

Stiff Leg Deadlift Versus Normal Deadlift

Stiff Leg Deadlift Versus Normal Deadlift

1. The stiff leg focuses more on the posterior chain than the standard one. 

2. Activation of muscles in glutes and hamstrings happens more in case of stiff leg deadlift.

3. Research also shows that the stiff version targets medial gastrocnemius muscle than the standard one.

4. But there is also a con with stiff form. If you regularly incorporate them in your daily regime there are chances of getting stress on the lumbar spine and lower back muscles.

5. Avoiding locked knees during the movement will reduce stress on the lower back muscles.

6. One big benefit of doing a stiff deadlift that the conventional one isis making the back resistant to injury.

See also: 6 Best Incredible Vincero Watches That Suit Your Budget

Stiff Leg Deadlift Variation

Dumbbell Stiff Deadlift

Stiff Leg Deadlift: Master it and Learn 3 Essential Tips

Doing Dumbbell form is the same as you do for barbell ones. This variation will make you realize a deeper stretch in your muscles. They target all three glutes muscles. If you want to increase tension in your hamstrings then you can do this variation for 5 reps with 3 sets. You can even do it with one dumbbell. One major precaution you should take with this form is throughout the movement you have to maintain tightness in your core.

Band Stiff Deadlift

The Band version of this is much more enjoyable and gives more benefits. Just attach a band to a station pulley. Pull them with both your hands and your toes. Not only your lower muscles but you can achieve benefits in your lower legs and also your upper part of the body. It is very beneficial for your forearms and biceps too.

Benefits of Stiff Leg Deadlift

Stiff Leg Deadlift: Master it and Learn 3 Essential Tips
  1. Boosting strength in your lower body with an increase in muscles mass is one such benefit you will attain from doing the stiff form.
  2. It is a good workout for someone whose target is increased bone density.
  3. It also helps in enhancing your athletic performance and functional strength.
  4. You can also achieve your major fitness goal that is burning fat and calories. Belly fatness is the trend goal these days and you will gain a aflat tummy if you do this workout at least twice a week.

Read Also:

Protein Shake Before or After Workout? Check out the Best Essential Guide in 2021.

The Weight Room: Beginners Best Guide to it in 2021

Box Jumps: How to Do Them and Checkout 3 Useful Guides

Buy Top 10 Tight Jeans for Men and Women

ShareTweet
Previous Post

Cable Pull Through: The Best Essential Guide in 2021

Next Post

Getting Yourself Out of a Rut: The No-Nonsense Guide

Related Posts

How to Relieve Back Pain

Backache or pain is one of the most common physical ailments. American studies show that more than 16 million adults...

fireplace

Warm Nights: Essential Tips For Installing A Fireplace In Your Home

Welcome to the exciting world of fireplace installation. Choosing the right style for your home is crucial, and we’re here...

fall injuries

The 10 Most Common Slip and Fall Accident Injuries

Slip and fall accidents are some of the most commonly occurring workplace and business-located injuries that can happen. While they...

stress free

5 ways To Live a Stress-free Life

Everyone feels strained and stressed at some point in their life. But too much stress can hinder your ability to...

healthy lifestlye

Vital Things Every Man Should Do to Stay Healthy

Men are known to be strong and capable of doing anything. However, even the greatest and strongest worrier crumbles when...

Tantric Massage

Tantric Massage: Complete Guide for Men and Women

Tantra is the most recent name for the science of sexual practices. It was created by Indian sages in the...

Stiff Leg Deadlift: Master it and Learn 3 Essential Tips

Can I get six-pack abs by exercising? 

For many fitness enthusiasts, chiseled, ripped abs are the holy grail. These abs, however, are not easy to achieve.   Aside...

mushroom supplement

How to Choose a Mushroom Supplement

Hundreds of mushroom supplements line the shelves of wellness stores across the U.S., but determining what is safe and effective...

erectile dysfunction

5 Exercises To Eliminate Erectile Dysfunction

A high percentage of men experience erectile dysfunction in their 40s and above. This disorder is caused by many factors,...

Load More
Relationships

10 Delicious Foods That Will Make You Horny

Wellness

Dolph Lundgren’s Ivan Drago Workout Routine for Rocky IV

Wellness

6 Creative Hacks On How To Lace Vans Like A Rockstar

Wellness

Stiff Leg Deadlift: Master it and Learn 3 Essential Tips

  • About
  • Disclaimer
  • Contact us

© 2022 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website –activeman.com – is published in good faith and for general information purposes only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture

© 2020 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.