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Stiff-legged DeadliftThe stiff-legged dead lift is the best exercise for developing the lower back strength and musculature. The reason for this is because it allow the exerciser to generate much more intensity than other lower back exercises like hyperextensions. The exercise also involves the glutei and hamstrings allowing you to build muscle to the hamstrings at the back of the legs. This exercise along with normal dead lift is also great for developing great forearm grip strength.
How to do Stiff-leg Deadlifts: Stand in front of a barbell with feet about shoulder width and your toes pointing directly ahead. Your knees should be slightly unlocked now and during the whole movement as this takes stress off the knee joints. Keeping the back as straight as possible bend over and grasp the barbell with a shoulder width overhand grip. Now with the arms locked out, slowly lift the bar up keeping a straight back and trying to maintain much stiffness in the legs. Once in the upright position the barbell shoulder be touching the front of the thighs. Lower the barbell slowly back to the floor while maintaining stiff legs (but not locked knees). You should feel the muscle in the glutes and top part of the hamstrings. This exercise places your lower back in a weak mechanical position. It's essential, therefore, to warm up thoroughly before going heavy on it. In fact you shouldn't be attempting too much weight on stiff-leg deadlifts until you have at least doubled your strength levels overall. You should also be careful to do the exercise slowly and with no jerks.
Stiff-legged Dead Lift Start Point:
Stiff-legged DeadLift Midway Point:
Breathing technique for Stiff-legged Dead lift. Exhale as you pull the weight up, inhale as you lower the barbell back to the start. Stiff-legged Deadlift exercise tips: This exercise can be done on a short platform to maximize erector prestretch. However, if this is a new exercise for you start with feet on the floor. Remember knees should be slightly unlocked during stiff-leg dead lifts. Try to look up at all times during the exercise, this may help you keep a straight back.
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