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