Deadlift on straight legs


The straight-legged deadlift is a variation of the classic deadlift and is performed with almost straight legs.

Benefit exercises

Deadlift on straight legs is a basic exercise in bodybuilding and fitness. Like other variations of deadlifts, this exercise involves almost all the muscles of the human body to one degree or another, but the main load falls on the muscles of the rectifiers of the spine, hamstrings and buttocks.

The straight-legged deadlift builds mass in the legs and buttocks, tightens the buttocks, and strengthens the lower back and muscles surrounding the spine.

Despite the name, this type of deadlift is performed on the legs with slightly bent knees. By keeping your legs fully extended at the bottom of the movement, you risk overloading your lower back, which can lead to injury, as well as overloading your knee joints.

To perform a deadlift on straight legs, you will need a certain level of stretching. Therefore, if you have problems with this, take some time to stretch the muscles, and only then proceed to master the technique of performing the exercise.

Performing a deadlift contributes to the development of the strength qualities necessary in many sports, but it is especially important to include this exercise in the complex of athletes involved in athletics, running, jumping and other sports.

Straight leg deadlift technique

When performed safely, the straight-legged deadlift is one of the main mass-gathering exercises in the athlete’s arsenal. But in order for injuries to bypass you, it is important to properly learn the correct technique for performing the exercise. Polish it by working with small weights, and only having mastered it, begin to gradually increase the weight of the bar.

Correct exercise technique:

1. Place your feet slightly wider than your shoulders, and your feet are under the bar. Tilt your pelvis back, bend your knees slightly and grab the bar with an overhand grip so that your legs are between your hands. Without arching your back, lift the barbell and straighten up completely. Holding the bar on straightened arms, straighten your chest, take your shoulders back and bend slightly at the lower back. This is the starting position.

2. Inhale, hold your breath and, moving your pelvis back, gently bend over. The bar should move along the legs in a vertical plane. Having touched the floor with pancakes, immediately slowly begin to move up to the starting position. Only after overcoming the most difficult part of the path, exhale.

3. After a short pause, perform the following repetition.

It is important:

The bar should move in a strictly vertical plane, next to the surface of the legs. It will be a mistake to slide on their surface, as happens in the Romanian rise.

Maintain a slight arch in your lower back, do not round your back or slouch your shoulders throughout the exercise, violation of these rules is fraught with injury. For the same reason, do not strain your abdominal muscles.

When performing the exercise, look straight ahead, if you look at the floor at the bottom of the movement, you will round your back, and this is fraught with injury.

Keep your knees slightly bent throughout the movement.

Place your feet at the same distance to the neck, otherwise you will break the symmetry of the movement, and this is fraught with injury.

Options exercises

There are several types of exercise:

  • Classic version of the deadlift
  • Sumo deadlift
  • Deadlift with partial amplitude

Muscles Worked When Deadlifting on Straight Legs

  • rectus muscles
  • hamstrings
  • adductor thigh muscles
  • gluteal muscles
  • latissimus dorsi muscles
  • upper back
  • forearms

It is important

Before performing any type of deadlift, consult a sports doctor about this.

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