Straight leg deadlift is an amazing variation of deadlift that specifically targets and strengthens the hamstrings muscles. Some intermediate people consider it as leg deadlift variation – but you should know that it is not the case. After consulting many trainers, all of them were agreed on the fact that this straight leg deadlift exercise target primarily Hamstring.
As we know, following some specific movement, again and again, might not be that beneficial for us. Our body get used to it and you will stop getting expected gains. Instead, we should add some variations to the exercise. Straight leg exercise is an amazing deadlift variation that can be performed with back exercise.
How to Perform
Like every exercise, you get the results when your form is correct. So does this straight leg deadlift. Here we will be giving you very precise information on how to perform this dead lift variation in the correct way. This exercise requires some kind of straight bar or easy bar that will help you in maintaining your position.
- Stand straight with feet hip wide open. Then position the bar over your shoelaces.
- By pushing your hips back, hinge in a forwarding position to make your torso parallel to the ground.
- Reach to the ground and hold the bar with both hands using a double overhand grip
Note: Make sure that your spinal cord is neutral and shin is in the vertical position. After that make sure, your hips are at the same height as your shoulder.
- While extending your knees and hips, make sure that the bar is in perfectly straight position.
- After setting up a perfect position, locked out your hips – retrace your movement by bringing the hips back and hinging forward.
- Return the bar with the floor. Repeat the process to the prescribed number.
Straight Leg Deadlift Benefits
This variation of dead lift focuses on the core, hamstring, and glute. If you want to increase the flexibility of these muscles, you can go for this dead lift exercise. We are going to enlist some major benefits that you can get.
Glute and Hamstring Muscle Mass
You can use either straight bar or dumbbell to perform straight leg deadlift exercise. This exercise activates the muscles in your glutes and hamstrings. Consequently, you muscles will go through the process of hypertrophy that will help you increase glutes and hamstring mass.
With this increased mass, you will be able to perform other exercises like squats and deadlifts very effectively. Also this mass will creat the larger and more defined looks.
The barbell straight leg deadlift is very good isolation exercise for your hamstrings. You can even perform this exercise while focusing on hamstrings. This exercise will help you actively lift heavy weights and will strengthen your hamstrings. The more tension you give to your hamstring while deadlifting, the more mass you will gain.
It is the proven fact that, if you add barbell or dumbbell straight leg deadlift exercise to your workout routine, you will be able to develop very good athletic performance. The actions like walking, running, jumping, and others, all depends on your hip strength, endurance and form.
Straight leg deadlift is very important exercise that will help you developing power in your body as well as athletic performance.
Mistake While Performing Straight Leg Deadlift
There are some common mistake that you need to avoid to have full benefits from this deadlift variation. Here are some common mistakes enlisted below:
Rounding the back while performing straight leg deadlift is the one of the most common mistake. Whenever you perform any exercise, stabilizing your form and position is very important factor to consider. Before you bend over your waist, pinch your shoulder blades and tighten your core. This help you maintaining proper form.
Moving Bar away from body
Most of the beginners, while performing this deadlift exercise move the bar away from the body. By doing this you will allow your weight onto your toes and will increase unnecessary stress on your spine. Try to keep the bar closer to the shins to maintain proper form.
Not Showing Patience
Very often, every beginner tends to move fast while performing straight leg deadlift on the way down. And also try to lift up quickly. This might be very dangerous to the spinal cord. Also, this quick movement will also affect your gains you are struggling for.