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

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

Why Are Hanging Leg Raises an Exceptional Ab Workout?

Why Are Hanging Leg Raises an Exceptional Ab Workout?

December 6, 2023
11

If you are looking for a way to strengthen your core, you might have heard about hanging leg raises. This...

NFL Fitness Programs you can replicate

NFL Fitness Programs you can replicate

December 6, 2023
7

Football is one of the most popular sports in the world but is also a very challenging and physically demanding...

How to Avoid Workout Injuries

How to Avoid Workout Injuries

December 6, 2023
22

Many people hurt themselves when working out. Ask most fitness experts, and they’ll share their experiences with many common injury...

The Power of Wellness: Incorporating Healthy Habits into Your Lifestyle

The Power of Wellness: Incorporating Healthy Habits into Your Lifestyle

August 23, 2023
16

In an era where the hustle and bustle of daily life takes center stage, our health often takes a backseat....

Nutrition Tips For Strength Training

Nutrition Tips For Strength Training

August 11, 2023
24

When it comes to working out, especially strength training, what you eat is almost more important than what you do...

Best Exercises for Knee Arthritis

Best Exercises for Knee Arthritis

August 7, 2023
18

Knee arthritis can be a debilitating condition that affects mobility and quality of life. And whist there is no cure...

Understanding Personal Trainer Insurance: Stay Protected in Your Fitness Journey

Understanding Personal Trainer Insurance: Stay Protected in Your Fitness Journey

July 18, 2023
26

If you are passionate about helping others achieve their fitness goals and have turned your passion into a profession as...

Why Are CBD Gummies In The News In 2023?

Why Are CBD Gummies In The News In 2023?

July 17, 2023
25

Are you among the many people who have heard about cbd gummies but are interested in learning more? They seem...

asian squat

The Power of the ASIAN SQUAT: Transform Your Performance!

May 8, 2023
76

Doing a squat is difficult, especially if it is your first time. It is one of the most versatile exercises...

Load More

7 Simple Tricks To Getting Rid of Visceral Fat

Armani Suits: Everything You Need to Know About the Fascinating Suits – 2022

6 Underrated Streetwear Brands Worth Checking Out

Dolph Lundgren’s Ivan Drago Workout Routine for Rocky IV

Home Fitness Exercises for Men over 50

What Happens Inside a Nude Yoga Class and How to do It

  • About
  • Disclaimer
  • Email us: [email protected]

© 2023 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

© 2022 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.