How to properly perform the straight-leg deadlift exercise in weight training to strengthen your hamstrings, spinal erectors and glutes?
Here is an excellent exercise to strengthen your hamstrings, glutes and lower back with a barbell.
Proper positioning for performing the exercise: Deadlift with straight legs to engage hamstrings, lower back, and glutes?
Starting position: feet parallel and hip-width apart, legs very slightly bent, bar against shins and grip with one hand in pronation, the other in supination, shoulders pulled back, back tight and flat, chest out, eyes looking straight ahead and buttocks back.
Tips for performing stiff-legged deadlifts and developing large hamstrings, glutes, and spinal erectors?
Execution: Stabilize your back and straighten up, keeping your back flat and engaged, and looking straight ahead. Slide the bar along your shins and thighs. Once past your knees, move your hips forward against the bar. Finish the movement by pushing your chest out (without leaning your torso backward) and squeezing your glutes, hamstrings, and shoulder blades (lock your shoulders). Lower yourself by bending forward, slightly bending your knees. Slide the bar down your thighs without rounding your back! Once the bar is on the floor, ensure proper positioning, then push up and stand back up.
How to breathe when training your hamstrings, glutes and lower back?
Breathing: inhale on the descent, hold your breath on the ascent, and exhale at the end of the climb!
Tips and safety advice for strengthening your hamstrings, glutes, and lower back:
Variations: You can raise the weights off the ground if you’re not flexible enough to reach them with a slight bend in your knees. If you’re very flexible, you can raise your feet.
Keep your back straight! Don’t round your back! Look straight ahead! Tilt your pelvis! Bend your knees as little as possible!
