MCT’s versus LCTs: Which are best for boosting performance and burning fat?
Not all fats are created equal. Put simply, there are good fats and bad fats: the so called unsaturated and ...
Exercise Execution
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“Fructose makes you Fat!”… Credible Concern or Widespread Alarmism?
Is fructose REALLY an enemy to fat loss? Does this particular type of sugar REALLY impact body composition to any ...
Super-Mineral Magnesium: Essential for Muscle Gains and more…
In their eagerness to increase strength and build muscle, most devoted iron trainees will ceaselessly pound down the protein, carbs, ...
RDA = Really Dumb Advice (when it comes to nutrition)
If you look on the back of a vitamin or food package you will see that ingredients are rated as ...
MI40 Strength: What the Deadlift IS and Is NOT…
The deadlift may be the most misunderstood exercise in the gym. MI40 Strength Coach Adam Miller drops by to save ...
Interview Q&A Series with Ben: Intensity vs. Volume
Question: “Let’s say we have your average trainee who works out four of five times a week, working each bodypart ...
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The Essentials of Bodypart Specialization: Chest Training
Let’s face it – seeking out the right information can be confusing whether you are a bodybuilder or just an ...
Crunching Movements
Ben's top tips for executing the most effective ab crunching exercises for a 6 pack with a pop!
Shrugs
Want titan-sized traps? Here are the best 'shrugging' exercises and how to execute them to pack on the pounds!
Squats
Squats... the undisputed king of maximal leg development! The difference between mediocre and top-level legs can all come down to ...
Pullups & Pulldowns
BPak's best execution tips for getting the most out of pull-up and pulldown movements!
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.
