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The Essentials of Bodypart Specialization: Hamstring and Glute Training

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Stiff-Legged Deadlifts

Guidelines for all stiff-legged ham / glute movements
(unless specifically stated otherwise)

  • when relevant:
    > take a shoulder-width grip unless stated otherwise
    > wrist-straps are acceptable for working sets
    > toes may be elevated slightly using a weight plate (a 1” block for example) to increase the stretch.

  • keep chest up, back flat (spinal column straight) and head neutral (no looking up/down)
  • keep hips, knees and ankles in a straight line
  • keep legs rigid, but soften / bend knees ‘slightly’ throughout (don’t lock them out)
  • don’t think about bending over, think about shoving butt/hips backwards
  • once butt is back as far as possible, begin to lower the weight
  • don’t allow torso to ‘fall’ forward, keep knees behind toes throughout
  • aim for a max stretch at the bottom (no rounding of lower back / maintain posture)
  • from the bottom: squeeze the glutes / hams hard and contract up while shoving the heels into the ground; focus on simply ‘driving’ / extending the hips/butt forward to come up.

    • * if training for hypertrophy (8+ reps): stop short of reaching a vertical plane at the top, reset quickly at the bottom (avoiding rest to ensure continuous tension).

    Applying ‘Intent’ is Encouraged. Either:

  • 1. shove heels straight down into the ground (forcefully contracting hams and glutes)
  • 2. shove heels down and ‘out’ (if strength training (<8 reps), go only with this option)
  • 3. shove heels down and ‘in’
  • 4. if elevating your feet, think about pulling your toes upwards (can combine with the above).

 

Stiff Leg Deadlift / Romanian Deadlift

    Exercise Specific:

  • shoulder-width / overhand-grip
  • wrist-straps are acceptable for working sets
  • reset quickly at the bottom – avoid rest to ensure continuous tension when aiming for hypertrophy over strength.

 

Good Mornings

 

    Exercise Specific:

  • hold the bar on the back of the shoulders, slightly below the neck (as you would for a barbell back squat)
  • if new to this exercise, be sure to start light and build-up.

 

Stiff-Legged Deadlifts with Supported Thigh Pad

 

    Exercise Specific:

  • face the front of a back extension machine or other apparatus that can be set (or is at) mid-thigh height (like a Smith Machine using a pad for example)
  • elevate toes if possible using a weight plate on the ground or otherwise
  • pivot from the hips and around the apparatus, concentrate on lengthening the hamstrings
  • really lean into the pad
  • the execution should be slow and controlled, especially at the bottom
  • from the bottom, stick the butt in the air and ‘shove’ through the heels while simultaneously contracting the glutes and hamstrings to come back up (NOT the back)
  • come right up to a vertical position at the top
  • if form is perfect, increase the difficulty by holding a weight plate tight to the chest during the movement.

 

Dumbbell Stiff-Legged Deadlifts

 

    Exercise Specific:

  • keep dumbbells in front of toes
  • pronated or neutral grip
  • do not allow shoulders to elevate.

 

Single Leg Stiff-Leg Deadlifts

 

    Exercise Specific:

  • place a support / end point (low racked bar / dumbbell etc). approx. 18 to 24” in front of foot (depending on height); be able to just about touch / grab onto it at the bottom of the movement, though requiring a good stretch to do so
  • bend front leg ʻslightlyʼ depending on how much glute recruitment is desired (more bend equals more glute)
  • Perform 3 tasks simultaneously on the descent paying particular attention to keeping the chest up throughout:
       > 1. lift back leg up towards the ceiling (keeping it straight)
       > 2. reach forward with the hand of the opposite side for support
       > 3. if performing weighted, reach for the floor with a dumbbell in the free hand and briefly bring it to the floor; if performing bodyweight only, hold the arm straight out to the side for balance
  • at the bottom, drive heel into ground and contract glutes to come up
  • at the top, try to avoid touching the foot of the ascending / descending leg to the ground
  • pick a focal point for balance.