What are the differences between straight leg deadlift and bent leg deadlift

During the fitness process, we will be exposed to various fitness movements. During the fitness process, I believe many people will find that some fitness movements are similar, but their effects are different, such as straight leg deadlift and flexion deadlift. So, what are the differences between straight leg deadlift and flexion deadlift? Let’s learn about their differences together!

1. The difference between straight leg deadlift and flexion deadlift

1. Different movements

In the process of straight leg deadlift, the knee slightly bent buttocks do not need to sink; when the bent leg deadlift is lowered, the knee needs to be bent, and the hips must sink to a height close to the knee.

2. Different extreme weight

Under the same conditions, the bent leg deadlift participates in more muscle groups, and the ultimate weight can be withstanded larger than the straight leg deadlift.

3. The main exercise parts

The center of gravity is more favorable to the erection spinal muscles of the back waist. This action can almost exercise the muscles of the whole body, making the lumbar sacral muscles and trapezoid muscles more developed, and the gluteus maximus and quadriceps are also fully trained. The straight leg deadlift tends to be the biceps femoris and hamstring muscles on the back of the thigh.

Compared with straight leg deadlift, the legs are obviously involved in the leg deadlift. The stretching movement of the knee joint can help you pull up a larger weight; the flexion leg deadlift is suitable for back training, while the straight leg deadlift focuses on leg training.

2. Straight leg deadlift

Straight leg deadlift refers to the deadlift that keeps the legs upright from the beginning to the end of the movement.

The key points of the movement

1. The two feet are open, slightly narrower than the shoulders, bend the body forward, and do not bend the knees. Use both hands Hold the bar forward, with the same width as the shoulders and the body;

2. Bend the body forward to the upper body and parallel to the ground, then contract the lower back muscles, thrust the spine forward, and pull the barbell to return to the initial position.

1. The waist should be tightened during the lifting and restoration process, keep the head, waist, and back on the same plane, and do not arch your waist with your chest;

2. Straight-leg deadlift does not mean that the knee joint cannot be slightly bent. For novices with poor ligaments, during the process of lowering the barbell, the hips are slightly raised backwards, and the knee joints are slightly bent can relieve certain pressure and prevent damage.

3. Flexible-leg deadlift

Flexible-leg deadlift is also called traditional deadlift. It refers to the initial bend of the knee, the hips are slightly close to the height of the knee, and the barbell is raised to the front of the body. Deadlift of a certain height.

Essentials of movement

1. Stand in a 8-shaped shape with both feet, put the barbell in front of the body, bend your knees and bend, hold the barbell with both hands, hold the barbell at a distance of about shoulder width or wide shoulders, lift your head slightly, lift your chest, waist and back tightly, lift your buttocks, and lean your upper body forward about 45 degrees;

2. When the leg muscles stretch your knees and lift the bell, try to spread your shoulders as much as possible, raise your head and chest, and stop 3 seconds, then bend your knees slowly and slowly descend to restore.

Precautions

1. Do not hold your chest and hunch your back during the process, pay attention to straightening your waist and back;

2. When the barbell is lowered below the knee position, the hips need to sink and the knee joints forward, otherwise it is easy to cause unstable center of gravity to cause deformation of the movement.

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