How many deadlifts do you want in your life? It’s a query that everybody who lifts weights usually ought to ask, and the reply is at the very least three. The customary deadlift is, after all, an train that needs to be on the exercise schedule of each critical gym-goer. The different two deadlifts to contemplate are the Romanian deadlift and the stiff-leg deadlift. These two workout routines look related, and each put extra concentrate on the hamstrings than a normal deadlift, however they differ in how a lot you flex your knee. The stiff-leg deadlift, as you may anticipate, entails much less bending of the knee, and so will increase the work the glutes should do together with the hamstrings.
How To Do The Stiff-Leg Deadlift
Stand along with your ft shoulder-width aside holding a barbell in an overhand grip (palms dealing with you). Your knees needs to be barely bent and the intention is to take care of this slight diploma of flex all through the motion.
Bend at your hips and decrease the barbell, holding your again straight. Decrease till you’re feeling the stretch in your hamstrings and glutes, after which slowly straighten again up. Preserve the bar near your physique all through and keep away from jerky actions – preserve it gradual and managed.
Stiff-Leg Deadlift Variations
Stiff-leg deadlift with dumbbells
Swap out the barbell for 2 dumbbells and preserve the shape the identical. Utilizing dumbbells can enhance your vary of movement and can assist to iron out any imbalances within the muscle groups on both facet of your physique.
Stiff single-leg deadlift
This can be a nice train for runners and individuals who play workforce sports activities as a result of it trains your legs individually within the method they’re used when working – you’re not transferring ahead with two-footed leaps, proper? You should utilize a barbell, or two dumbbells, and even only one dumbbell however whichever you go for, preserve the burden pretty mild. Begin within the regular stiff-leg deadlift place, holding your chosen weight in entrance of your thighs. Then bend forwards, taking one leg off the bottom behind you as you decrease the burden. Preserve the raised leg straight. As soon as you’re feeling the stretch within the hamstring of your grounded leg, deliver the burden again up and the raised leg again down.