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Straight-leg Dead Lift
Straight Leg Dead Lift Targets Following Muscles:
Hamstrigs, glutes, Lower Back
This exercise is only suitable for advanced eight trainers as it requires a high degree of technical skill. Performed correctly, it can work the hamstrings even more effectively than the leg curl.
Starting Position of Straight Leg Dead Lift
- Grasp a barbell with your hands slightly wider than shoulder-width apart, using an overhand grip.
- Stand up straight, looking directly ahead.
The Movements of Straight Leg Dead Lift
- Keep your back flat and legs nearly straight.
- Bend forwards from the hips until your back is parallel to the ground. You should feel a stretch in your hamstrings and glutes. As you bend forwards, your hips
and glutes should move backwards and your body should be centred through your heels.
- At the bottom of the movement, do not allow the weight to touch the floor and don't round your back.
- Hold for a count of one then forcefully contract your glutes and hamstrings to raise your torso back into the erect starting position.
Tips, Tricks and the correct technique for performing Straight Leg Dead Lift
- Keep your back flat. Rounding your back
will increase the risk of injury.
- Do not lower the bar too far. The bar should be hanging at arms' length below you. Going below this point hyperflexes the spine, putting it in a vulnerable position and increasing injury risk to the lower back.
Other Exercises for your Legs, hips and glutes Workouts.
Front Lunge (dumbbell or barbell).
Lying Leg Curl.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.