Exercise The Right Way - The Stiff-Leg Deadlift


Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the stiff-leg deadlift.

MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae

STARTING POSITION

Grasp the bar with a closed pronated grip.
Grip should be roughly shoulder width.
Assume a hip width stance with the knees slightly flexed and the toes pointing straight ahead.
Stand erect with the bar touching the front of the thighs and the elbows extended.

DOWNWARD MOVEMENT

Allow the torso to slowly flex forward and the bar to lower to the floor.
Keep the knees slightly flexed and the torso in a flat back position.
Lower the bar until the weights touch the floor.

UPWARD MOVEMENT

Extend the hips and torso.
Keep the knees slightly flexed and the torso in a flat back position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

More Resources

Unable to open RSS Feed $XMLfilename with error HTTP ERROR: 404, exiting

More Building Muscle Information:

Related Articles

Know Your Muscles - The Lower Body
Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements.
Exercise The Right Way - The Wrist Extension
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Always Shock Your Muscles For Maximum Growth
Always try to "trick" your muscles into growth. You never want to do the same exercises, reps and sets for each and every workout.
What Causes Muscle Growth?
In order for muscles to grow, three things are required: 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.
How To Get Incredible Gains If You Aren't Getting Them Already... And... How To Get Them Fast!
The key to rapid muscle growth, is to perform all your exercises well outside your comfort zone. If you had performed the barbell curl to the point of complete and momentary exhaustion, instead of "copping out" at the tenth.
A Recovered Treasure: The Pilates Method
Uncovered After 80 Years of Dormancy, Pilates is Far From Dead.In a way, he's a lot like Edgar Allen Poe.
Exercise The Right Way - The Leg Press
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used
Before I talk about one of the most productive and forgotten Ab Development exercises ever developed, you will need to know how your abdominal muscles actually work. I know for a fact, if I don't offer some pretty convincing evidence, it will be very difficult for you to believe such a claim so here is where a little education will go a long way to prove my point.
Exercise The Right Way - Barbell Shrugs
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
The Role Of Whey Protein In Achieving Significant Muscle Gain
Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.
Exercise The Right Way - The Lying Triceps Extension
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Why You Must Use The Right Dumbbells For Your Workout
A dumbbell exercise program is effective with the rightequipment These days, more so that in decades gone by,dumbbells are growing in popularity in fitness centers andhealth clubs across the United States.In addition, they are increasingly being purchased bypeople who want to include them in their personal gyms athome so they can conduct a dumbbell exercise program in thecomfort of their own home when it suits them best.
Strong To The Core of Your Being - The Benefits Of Core Training
If you were to ask me which muscle group in your entire body you could work to get the greatest benefits in the shortest amount of time, I would tell you without hesitation, "the core." Strengthening the core can realize tremendous benefits to anyone regardless of his or her training experience and can do so very quickly.
Muscle Growth with Post-Workout Nutrition
If you design your nutrition plans to maximize muscle growth, you must think about planning and taking properly the most important meal of the day. Do you know which?It is easy if you have read the title! Yes.
Exercise The Right Way - The Barbell Bent-Over Row
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
The Ultimate Hard Body Exercise
The Front Squat:As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.
Increase Your Training Intensity - Pre-Exhaustion
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
A Champion Bodybuilder - Do You Have What It Takes?
My career began in the eighties. I never found myself going to a health club, much less taking time for myself, until I was in college.
The Default Rep Range
I had an hour long conversation with Pavel Tsatsouline on Sunday and per usual his probing questions churned up some things that I had forgotten. One thing that he asked was, "Over the years, was there a single repetition range that you preferred?" What was 'normal' for me? Put another way, what single rep range did I use most often in my weight training and why? Without hesitation I said 5-rep sets.
Build 80 Pounds Of Muscle?
Is it possible to gain 80 pounds of shredded muscle without Steroids? Yes, but very difficult. A realistic goal for packing on muscle would be 7lbs/year.