Straight leg deadlift: Barbell/dumbbell straight leg deadlift action illustration tutorial

Straight leg deadlift: Barbell/dumbbell straight leg deadlift action illustration tutorial

Stiff-legged Deadlift) is a comprehensive training that can enable the biceps femoris to reach the limit of stretching. Generally, barbells are used. Professional athletes practice before the game to change the barbell to dumbbells to depict the lines of biceps femoris.

Target muscle group: biceps femoris

It is a comprehensive training exercise, mainly training biceps femoris, but also involves the hip muscle group and erection spinal muscles.

Action tips:

1. The two feet are open, slightly narrower than the shoulders; Bend your body forward, do not bend your knees. Use a straight bar to hold both hands, hold them shoulder-width away from the body, and you can also hold a pair of dumbbells on both sides, do not bow your head.

2. Bend your knees forward to the upper body parallel to the ground, then contract the lower back muscles and push the spine forward, and pull the barbell into a starting position. During the bell lift and restore process, the waist should be tightened, and the chest should not bend your waist. 

Notes:

1. Always stand upright and do not bend your knees Bench. Pay attention to the difference between straight leg deadlift and flex leg deadlift: In the traditional sense, deadlift refers to flex leg deadlift, which exercises the center of gravity more towards the erection spinal muscles of the back waist.

2. In order to fully stimulate the biceps femoris, stand parallel to the hip width. To improve difficulty and strength, a wooden straight leg deadlift can be used. The lower barbell should not touch the ground. The purpose is to keep the biceps femoris and the waist and back tight, and concentrate the force on the target muscle.

3. Control the weight and move smoothly. The waist should be tight during the lifting and restoration process. Do not arch your waist with your chest and arch your waist. When you lift the barbell to the limit, you must not tilt your waist and back, otherwise it will easily cause lumbar spine damage.

4. Grip instructions: In the past, many bodybuilders used the grip of one forward and one reverse, but now they tend to hold both hands directly, because the grip can better control the barbell to make the body stable. The forward and one reverse will cause the barbell to rotate, and the torso will also twist, which can easily cause waist damage.