Because ladies, if you pay attention to this exercise, it’s great for building that … This power move is ideal for building greater lower back and leg strength. How to do a deadlift To do a deadlift, you’ll need a standard 45-pound barbell . The single leg dumbbell deadlift can be performed using one or two dumbbells. What Muscle Groups Do Deadlifts Work? Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. Perform deadlifts no more than 2 to 3 times per week, allowing muscles ample time to rest in-between workouts. Begin with light weight and add additional weight gradually to allow adequate adaptation. EXECUTION. With stiff leg deadlifts, you’re giving your back and hamstrings a more focused workout whereas conventional deadlifts also work your posterior chain but place less emphasis on your hamstring muscles. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. Another important muscle worked by the stiff-legged dumbbell deadlift is the gluteus maximus. Not only will this exercise boost your lower body strength, but it will help you excel in other exercises as well. Performed properly, the stiff leg deadlift will enhance your muscle development and overall perfomance in the weight room. Throughout lift keep arms straight. 1. Here’s how to best execute this compound move, along with some important tips to keep in mind for optimal results. Rack-pull stiff legged Deadlift: If you want to add more resistance to your glutes and hamstring, the only way is to add few inches to movement. Gluteus Maximus. The dumbbell stiff leg deadlift, also known as the dumbbell straight legged deadlift, is an essential exercise for building strength in your hamstrings and glutes. Isometric style of stiff leg Deadlift will help in attaining maximum core strength as well. I would suggest using one dumbbell for this exercise so you can use the other hand to support yourself. Lower back may bend slightly during full hip flexion. The hamstrings are the prime movers in the Smith machine stiff legged deadlift. Stiff Leg Deadlift vs. Normal Deadlift The stiff leg deadlift is like the standard deadlift but the major difference is the starting position with your hips higher and shins in a vertical position. This muscle is located in your buttocks and helps extend your thighs, making it important for running and other athletic activities. Due to the massive weighted stretch, they take a ton of muscle damage, and as such, they can take a while to recover. Erector Spinae is exercised isometrically if low back does articulate as with Straight Back Stiff Leg Deadlift (targeting Glutes). The Bottom Line. Benefits of isometric stiff legged Deadlift includes better strength, muscle mass, and conditioning. 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