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Exercise Execution
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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.
- 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).
* 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:
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.
