Lower-Back Exercise Stiff-Legged Deadlift
Stiff-legged deadlift. Initial position – stand with the feet slightly apart in front of the bar as it rests on the ground:
- Inhale and bend forward at the waist with the chest forward, back arched, and legs as straight as possible.
- Grasp the bar with an overhand grip. Keeping the arms relaxed, stand up straight by rotating the hips. Keep the abdominal muscles tight and a slight arch in the back for support.
- Exhale out at the end of the movement.
- Bend forward and return to the initial position, but without returning the bar to the floor.
Stiff-legged deadlift performance
To avoid injury, keep the back straight.
This exercise contracts the deep spinal muscles on either side of the spinal column that straighten the spine. Straightening the torso by tilting the pelvis from front to back contracts the gluteus maximus and hamstrings (except the short head of the biceps femoris).
Deadlifting from the ground with extended knees stretches the back of the thighs.
To increase the intensity, stand on a box so that the feet are higher than the bar on the ground.
The hamstrings, except for the short head of the biceps femoris, actively participate in tilting the pelvis back.
Comment: To stretch the hamstrings, perform the stiff-legged deadlift with very light weights. The greater the weight, the more the gluteal muscles take over from the hamstrings to straighten the pelvis to vertical.
Application of the exercise
Who shall do it: Middle and higher level athletes.
When: In the mid-point of the leg training session. Before this exercise you should perform squats, angled leg presses and lunges, after stiff-legged deadlifts you should perform lying leg curls.
How many: 3-4 sets, 15–20 repetitions.
Lower Back Exercises:
- Deadlift With Barbell
- Barbell Stiff-Legged Deadlift
- Back Extension
- Barbell Good Morning
- Barbell Sumo Deadlift
- Back Extension Machine
- Seated Good Morning