YB
BannerBanner

Correct Bent and Stiff Legged Deadlift Technique

Page: 12345 > Showing page 1 of 5
Author
Big-AL
Pro-Member
  • Total Posts : 2134
  • Reward points: 7229
  • Joined: 2002/02/02 16:16:09
  • Location: Ashford, Kent.
  • Status: offline
2002/03/12 21:19:05 (permalink)
0

Correct Bent and Stiff Legged Deadlift Technique

This post concerns the safe operation of the bent legged deadlift and now theStiff Legged Deadlift with an olympic bar.

For direction on both read the whole of the text.

The red text concerns the Sldl (stiff legged deadlift) and corrects the preceeding black text if it is not relevant to the sldl.

Firstly i sometimes find it uselfull to place the bar on low stops in a power rack rather than on the floor to make it easier to put plates on the bar. You just lift from this low position step back work to the floor repeat for reps and replace.
However the whole movement is harder and possibly more effective if done straight from the floor, the plates are harder to load but you get a more complete first lift.

As with squats do not deadlift with raised heels the pitfalls are the same, as is the remedy.

Before you approach the bar ensure you feel comfortable with your foot positioning.

Approach the bar, bend only your knees to lower yourself toward it. Keep your back in the natural curve this is commonly referred to as a straight back, do not round the back at any stage.

Keep straight legs though do not lock them out, a slight bend at the knee is desirable. Keep your back in the natural curve this is commonly referred to as a straight back, do not round the back at any stage.

Grasp the bar with either a over under, or double overhand grip at shoulder width. Only use underhand if you are very proficient, in which case you will probably not be reading this!!

Make sure of your balance.

Ensure that your hips are not too high or too low, either will create stress in the wrong area. Try to have the mid point of your glutes level with the mid point of your triceps.

In the Stiff Legged version the mid point of your triceps will be approximately level with your mid thigh.

Keep your head up throughout.

Drive forcefully with your quads first, pull with the arms but do not bend them. Push the weight through your heels not your toes.

For the Stiff Legged version try to imagine your hams pulling to begin the movement of the weight, it may feel like the majority of the momentum is generated by the spinal errectors, you should notice the difference the next day when there is tremendous doms in your hams.

Keep the bar close to your shins on it's way up.

The bar should move through a vertical path, neither moving toward or away from you.

Use your back and your quads throughout but concentrate on the quads for the initial movement from the floor. Your traps will work in this initial phase too.

Your traps play a big part in the sldl too, the quads don't. At the top of the movement you can even try a shrug.

Ensure a smooth movement as you straighten to the upright position. Do not jerk.

Toward the end pull your shoulders back and push your chest out.

Keep tense throughout, do not relax, even between reps.
Do not let your shoulders move forward.

To lower the bar and begin another rep, bend first at the knees then gradually lean forward at the same time as bending your legs further. Always bend forward as little as is practical.

To lower the bar on the sldl and begin another rep, gradually lean forward concentrating on your hams all the time and imagining them letting go slowly, keep going until the bar touches the floor gently.

Be cautious never to bounce the weight off the floor between reps, simply touch to the floor in a controlled manner.

Used properly the bent leg deadlift is probably the most efficient and effective mass building excersize available, as with squats try not to avoid this excersize just because it is hard to master and hard on the body!
It is worth the effort, in my humble opinion.

Hope this helps, please mail any modifications you feel helpfull.
If you feel that covering both movements on one post is confusing let me know and i'll write seperate posts.
AL


Winners never quit, quitters never win, but those who never win and never quit are idiots!
#1

90 Replies Related Threads

    USA DEALS
    Chunk
    New Member
    • Total Posts : 1
    • Reward points: 4784
    • Joined: 2002/01/29 19:58:13
    • Location: United Kingdom
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/12 21:29:22 (permalink)
    0
    Big Al, sound advice, mucho gracias amigo!
    Maybe you should get all of these together in a book and publish it - could be big bucks!
    Too many people go along to the gym and just throw the weights around and think that by doing so, they are gonna be huge when, in fact, all they are doing is putting unnecessary strain on their bodies from their poor form, if only they used this forum and read your posts!
    Thanks for the info bro, big help.

    Carpe Diem
    #2
    Maximus
    New Member
    • Total Posts : 12
    • Reward points: 4770
    • Joined: 2002/02/05 03:30:50
    • Location: USA
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/13 01:19:35 (permalink)
    0
    Big-Al, where did you find that piece? It seems very familiar.

    #3
    SmokingGuns
    New Member
    • Total Posts : 2
    • Reward points: 5000
    • Joined: 2001/10/13 16:25:46
    • Location: Leeds United Kingdom
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/13 02:17:02 (permalink)
    0
    I always find it easier to focus on something in front of me to help keep my head up, i find alot of beginners look down at their feet when deadlifting.

    SG

    A 1st class will and 2nd class brain will always defeat a 1st class brain and 2nd class will
    #4
    TheRapture
    Senior Member
    • Total Posts : 152
    • Reward points: 6534
    • Joined: 2001/12/10 20:44:43
    • Location: USA
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/13 05:02:30 (permalink)
    0
    i concer, when it's in front of me it seems a hell of alot easier to control, expecially when in front of a mirror so i can watch my stance and movement through the rep

    The Rapture

    First I'll kill ya... then I'll goto work on ya!!!
    #5
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/13 07:48:04 (permalink)
    0
    i wrote that maximus, i did not find it anywhere!
    AL

    Winners never quit, quitters never win, but those who never win and never quit are idiots!
    #6
    TheRapture
    Senior Member
    • Total Posts : 152
    • Reward points: 6534
    • Joined: 2001/12/10 20:44:43
    • Location: USA
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/13 18:17:58 (permalink)
    0
    HAAAAHAHHAA PLAGIARISM!

    The Rapture

    First I'll kill ya... then I'll goto work on ya!!!
    #7
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/13 18:40:22 (permalink)
    0
    i'd like to know where he thinks i got it from, i just wrote it off the top of my head last night!
    AL

    Winners never quit, quitters never win, but those who never win and never quit are idiots!
    #8
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/19 18:22:18 (permalink)
    0
    jacko here is the deadlift post you were asking about.
    AL

    Winners never quit, quitters never win, but those who never win and never quit are idiots!
    >>>I am the fastest!>>>
    #9
    Jacko
    New Member
    • Total Posts : 41
    • Reward points: 8659
    • Joined: 2001/11/12 21:00:39
    • Location: Manchester, United Kingdom
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/19 18:24:00 (permalink)
    0
    thanks a lot m8, just bought some hand straps as well! (£25, should last a lifetime).
    Ye i just read through it now, that's a perfect tutorial m8, everything i needed to know.
    i already have Squats, stiff leg deadlifts and Leg Presses in my leg routine, would you say it'd be ok to incooperate this as well? I've never really given deadlifting a go so i'm keen to try it out, could you give me an idea of a routine that would include this if i can't just add to my current please?

    Legs:
    Squats - 3 Sets
    Leg Press - 3 Sets
    Stiff Leg Deads - 3 Sets
    Calve Raises - 3 Sets

    if not then no worries m8, you've already helped a load.
    - Jacko

    Edited by - Jacko on 19/03/2002 18:33:06
    #10
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/19 18:52:34 (permalink)
    0
    i would be carefull not to overdo it, if you find yourself making no progress then you are probably overtraining.
    If you wish to add deads then put them in with your back workout, and try to put a gap of a couple of days between it and your leg session.
    Imo everyone should do deadlifts as one of the big three esssentials, with squats and flat bench.
    AL

    Winners never quit, quitters never win, but those who never win and never quit are idiots!
    >>>I am the fastest!>>>
    #11
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/23 20:16:14 (permalink)
    0
    just bump this back to the first page for newbies
    AL

    Winners never quit, quitters never win, but those who never win and never quit are idiots!
    >>>I am the fastest!>>>
    #12
    installer09
    Senior Member
    • Total Posts : 139
    • Reward points: 11686
    • Joined: 2002/01/10 16:27:21
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/03/23 21:01:13 (permalink)
    0
    I think having squats and deads in the same routine (unless using gear) is to much, even more so if you have stiff legs in there.

    #13
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/04/19 20:23:27 (permalink)
    0
    just bumping this back from page 4!
    newbies have a look.
    AL

    Winners never quit, quitters never win, but those who never win and never quit are idiots!
    >>>I am the fastest!>>>
    #14
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/04/24 20:58:20 (permalink)
    0
    bump

    Winners never quit, quitters never win, but those who never win and never quit are idiots!
    >>>I am the fastest!>>>
    #15
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/05/09 07:57:09 (permalink)
    0
    bump for jsham.


    No such thing as spare time
    No such thing as free time
    No such thing as down time
    All you got is lifetime.
    #16
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/05/18 18:21:49 (permalink)
    0
    bump for Oasis.
    AL


    No such thing as spare time
    No such thing as free time
    No such thing as down time
    All you got is lifetime.
    #17
    oasis
    Moderator
    • Total Posts : 7853
    • Reward points: 14210
    • Joined: 2001/06/26 20:37:40
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/05/18 18:34:50 (permalink)
    0
    Thanks AL.

    Its not 'He who can lift the most weight, its He who can take the most pain'.....P.Borresen

    OASIS
    #18
    Big-AL
    Pro-Member
    • Total Posts : 2134
    • Reward points: 7229
    • Joined: 2002/02/02 16:16:09
    • Location: Ashford, Kent.
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/05/31 16:44:04 (permalink)
    0
    Bump

    "No such thing as spare time
    No such thing as free time
    No such thing as down time
    All you got is lifetime."

    "You run and hide for the mere fact that you feel inferior - BE Superior."
    #19
    Sublime
    New Member
    • Total Posts : 1
    • Reward points: 4782
    • Joined: 2002/01/30 17:53:12
    • Location: Boston USA
    • Status: offline
    RE: Correct Bent and Stiff Legged Deadlift Technique 2002/06/03 17:32:58 (permalink)
    0
    When I deadlift I feel like my form is fine, however after I am done and moving on to my next exercise, my quads really arent burning. My lower back burns like hell though. I this good or do I need to make an adjustment somewhere?

    "Every man is the architect of his own fortune"
    #20
    Page: 12345 > Showing page 1 of 5
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5