New Trend Alert! 😉
There are some pretty sweet exercises out there that can really help to enhance your fitness results, physique and really, overall motivation! I’ve officially jumped on the muscle move train and will be sharing some of these best exercises! (that I think anyway!) 😉
I’m sure you too have a favourite exercise, but for me, it’s the deadlift! But not just the regular deadlift, I love the stiff leg deadlift! Definitely my favourite exercise to perform ever!
In the past I’ve shared the single leg, stiff leg deadlift. Remember, that was when your butt loved you? That exercise is just as awesome, but I don’t lift as heavy as I would with using two legs because the single leg also focuses on balance. Since I’m still being haunted from an old ankle injury, balance is quite a struggle for me. I’m learning, and I am getting better! Cheers!
THE STIFF LEG DEADLIFT
The stiff leg deadlift is a compound exercise, meaning it’s an exercise which targets more than one muscle group.
The target muscles are the glutes and hamstrings.
The synergist muscles are: Erector spinae and adductors.
Then you’ve got your stabilizers: Quads, rhomboids, lats, and all three (upper, lower, middle) traps.
Sounds like a pretty sweet exercise huh? I told you. 😉
HOW TO PERFORM THE STIFF LEG DEADLIFT (with a barbell, as shown)
+ grab a hold of a barbell with a regular, overhand grip
+ stand tall with your legs a little narrower than shoulder width apart
+ keep a slight bend in your knees
+ engage your core, lower the barbell on top of your feet, by bending at the hips
+ maintain a flat back during the entire exercise
+ lower the bar until you feel the stretch in your lower back
+ extend your hips and use your erector spinae to pull the weight back into the starting position, exhaling as you come up
This exercise is definitely not recommended for people with lower back problems. Avoid this exercise if you currently have issues with your back.
Avoid rounding your back as you lower the weight – this can cause back issues!
This exercise can also be performed with dumbbells, kettlebell(s), resistance bands or even a medicine ball as described above. The variations are endless! If you’re a regular reader, you know how much I love variations!
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