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
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.
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.
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.
Stiff Leg Deadlift Variation
Dumbbell Stiff Deadlift
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
- Boosting strength in your lower body with an increase in muscles mass is one such benefit you will attain from doing the stiff form.
- It is a good workout for someone whose target is increased bone density.
- It also helps in enhancing your athletic performance and functional strength.
- 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.