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Exercise Description |
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Main Target Muscles |
Hamstrings |
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Secondary Target Muscles |
Glutes, Lower Back |
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Workout Type |
Strength |
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Gym Gear |
Barbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Pull |
Target Muscles: Hamstrings
Barbell Stiff Leg Deadlift Overview
The hamstrings are the primary target of this strengthening workout. The exercise improves muscle mass and engages the muscle fibres of the hamstrings and glutes.
It demands a mind-muscle connection because it is a hamstring isolation workout. After completing this practice, the connection would immediately improve.
The activity improves your hip strength, endurance, and form, which improves your athletic performance. The engagement maximizes the strength and size of the hamstrings, calves, and glutes since it concentrates on total leg development. This supports your overarching fitness training objectives.
How to Do It?
- Begin the exercise by choosing a correct barbell and lift by your sides.
- Stand by bending your knees. Your feet must be placed at shoulder distance apart. Now, you are at your starting position.
- Bend over to lower the barbell over your feet. Ensure that your back isn’t rounded, it must be as straight as possible. Keep your feet stationary.
- Continue lowering the barbell till your hamstrings allow you to. You would feel a stretch in your hamstrings at this point, but lower them till the point of your comfort.
- Squeeze the hamstrings and glutes and stand back straight.
- Repeat for the desired number of reps.
Barbell Stiff Leg Deadlift Tips
- You are going to end up with a rounded back as soon as you look down. It’s just as simple as that. Keep looking forward.
- Keep your barbell as close to your body as possible, or else you will put unnecessary strain on your back.
- Keep your lower back, legs, and abdominal as tight as you can.
- Keep the weight of your body towards the heels and not to your toes. If you shift your weight at your toes, you’ll be risking your back terribly.
- Keep the rep timing slow in order to ensure your focus and control over the movement.
