The Stiff-legged Deadlift is a comprehensive exercise that allows the biceps femoris to reach its ultimate stretch. Generally, a barbell is used, but professional athletes change the barbell to dumbbells for pre-competition exercises to shape the lines of the biceps femoris.
Target muscle group: Biceps femoris
It is a comprehensive training movement that mainly exercises the biceps femoris, but also involves the gluteal muscles and erector spinae.
Action essentials:
1. Both feet Stand tall and slightly narrower than shoulders; bend forward without bending your knees. Grip the bar with both hands, shoulder width apart and hanging in front of the body. You can also hold a pair of dumbbells in both hands without lowering your head.
2. Bend your body forward with straight knees until your upper body is parallel to the ground, then contract the muscles of your lower back, straighten your spine forward, and pull up the barbell to the starting position. Your waist should be tight during the lifting and lowering process, and you should not hold your chest or bend your waist.
Note:
1. Always keep your legs upright and do not bend your knees. Pay attention to the difference between the straight-leg deadlift and the bent-leg deadlift: the deadlift in the traditional sense refers to the bent-leg deadlift, which exercises the center of gravity more towards the erector spinae muscles of the lower back.
2. To fully stimulate the biceps femoris, stand parallel to the hip width. In order to increase the difficulty and intensity, you can use a wooden straight-leg deadlift, and lower the barbell without touching the ground. The purpose is to maintain tension in the biceps femoris and lower back, so that the force can be concentrated on the target muscles.
3. The weight must be controlled and the movements must be smooth. The waist must be tight during the lifting and reduction process. Do not hold your chest or bend your waist. Do not lean back when lifting the barbell to the limit, otherwise it may easily cause lumbar spine injury.
4. Grip description: In the past, many bodybuilders used an upright and reverse grip. Now they tend to hold it with both hands upright, because the upright grip can better control the barbell and keep the body stable, while the upright grip can better control the barbell and stabilize the body. If it is reversed, it will cause the barbell to rotate and the trunk will also twist, which can easily cause waist injury.