Barbell Straight Leg Deadlift
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift is a strength exercise that primarily targets the hamstrings and lower back. It's a variation of the traditional deadlift with a focus on keeping the legs straight, thereby intensifying the stretch and strengthening of the hamstrings and increasing lower back engagement.
How to do Barbell Straight Leg Deadlift
- Starting Position: Stand with your feet hip-width apart. Hold a barbell in front of your thighs with an overhand grip, hands just outside your legs.
- Hinge at the Hips: Slightly bend your knees. Hinge forward at your hips, keeping your back straight and lowering the barbell down your legs.
- Lower the Barbell: Continue to lower the barbell as far as your hamstring flexibility allows without rounding your back.
- Rise Up: Engage your hamstrings and glutes to return to the upright position, keeping the barbell close to your body.
Form Tips
- Maintain a Neutral Spine: Keep your back straight throughout the movement to prevent strain.
- Controlled Movement: Lower and raise the barbell in a slow, controlled manner to maximize muscle engagement.
- Slight Knee Bend: Maintain a slight bend in your knees throughout the exercise to avoid over-straining.
- Avoid Locking Knees: Keep your knees slightly bent to prevent joint stress.
Primary Muscles Targeted
- Hamstrings: The primary muscles worked, especially as you hinge at the hips.
- Glutes: Engaged during the lifting phase of the movement.
- Lower Back (Erector Spinae): Supports the movement and maintains a straight spine.
Secondary Muscles Targeted
- Upper Back and Traps (Trapezius): Provide stability during the exercise.
- Forearms: Engaged in maintaining a firm grip on the barbell.
- Core Muscles: Actively involved in stabilizing the torso throughout the movement.
