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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.

Exercises for your Legs, Hips and Glutes Workouts.

  • Barbell Squat.
  • Dead Lift.
  • Leg Press.
  • Leg Extention.
  • Front Lunge (dumbbell or barbell).
  • Reverse Lunge.
  • Lying Leg Curl.
  • Straight-leg Dead Lift.
  • Standing Calf Raise.
  • One-leg Dumbbell Calf Raise.
  • Leg Press Machine Calf Press.
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