Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L


The stiff-legged deadlift is one of the best exercises you can do for your hamstrings. The only problem is, it can also be one the hardest exercises to perform properly.

For years, I tried to feel my hamstrings working when I did the stiff-legged deadlift. I knew it was the best exercise to work the hip extension function of the hamstrings but I never succeeded in feeling my hams work until I came up with this simple technique.

Let me tell you, the very rep of the very first set I used this technique on, I could feel my hamstrings like never before! It was like a revelation. It was also extraordinarily simple. I guarantee if you've never had success with stiff-legged deadlifts, you will definitely have it after applying this technique.

The trick? Elevate your toes on weight plates while you do the exercise. That's it! It's very simple but very elegant in the way it addresses the kinesiology and anatomy of the hamstrings. I will explain exactly how to set it up and the mechanisms of why it works so incredibly well.

How To Do It:

Set two 25-pound weight plates on the ground butted up against each other (one for each foot). They should be right beneath the barbell you will be using for the exercise and placed side-by-side so you can set your feet on both of them.

Stand in front of the barbell with your feet half on the plates and half off. The front parts of your feet will be on the plates and your heels will be on the ground. Use the weight plates to brace your feet up so that your toes are up in the air and your feet are flexed up (known as dorsiflexion). At the end of this article you will find a link to a picture of how to set up this exercise.

Bend over and grasp the bar at about shoulder width with an overhand grip. Keep your knees locked but slightly bent while doing this exercise and keep a tight arch in your lower back.

Look directly forward while you are coming up and going back down. This will help you to keep an arch in your lower back.

Squeeze the bar off the ground slowly and deliberately, coming up only until your upper body is slightly above parallel. Any higher and you'll start to lose tension in the hamstrings and throw it on your lower back. The real value of this exercise lies in the stretch at the bottom anyways.

Come down slowly, being absolutely sure to keep the arch in your lower back. As you near the bottom, stick your butt out and try to raise your toes as high up as possible. This dramatically intensifies the stretch you put on your hamstrings. Hold that stretch for a moment or two then reverse the direction without bouncing.

Repeat this for 5 to 7 reps. At the end of the set, place the barbell down gently then get ready to grab onto something for support. If you've done this technique correctly and intensely, your hamstrings will probably feel like jelly and you might find yourself prone to falling down suddenly (this is not a joke - I can't tell you how many things I've had grab onto to catch myself on after doing a hard set of these)!

Why Is This Technique So Effective?

The reason this toe-raising technique is so effective for the stiff-legged deadlift comes straight from biomechanics and anatomy.

The stiff-legged deadlift exercise places the most tension on the hamstrings at the bottom, stretched position. Therefore, in order to maximize tension on the hamstrings, we must maximize the stretch on the hamstrings at that point.

In the standard stiff-legged deadlift, this is normally accomplished by simply bending at the hips. But this is not the greatest anatomical stretch that can be put on the hamstring muscles.

As you may or may not know, the muscles of the calves are tied in with the hamstrings. Therefore, placing a stretch on the calves also places more stretch on the hamstrings. This is what the weight plates accomplish - they raise your toes, putting a stretch on the calves, which then puts a greater stretch on your hamstrings.

By stretching the hamstrings at both the hip joint and the knee joint (from stretching the calves), you literally force your hamstrings to activate strongly during the stiff-legged deadlift movement.

The difference is quite amazing! Try it for just one set and I promise you'll never go back to doing it the standard way ever again!

For a photograph of how to set this exercise up, visit: http://www.fitstep.com/Misc/Newsletter-archives/issue9-hamstring-tip.htm

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.


MORE RESOURCES:

The Fiscal Times

Kasich's Defense Diet: Cut the Fat and Build Muscle
The Fiscal Times
Ohio Gov. John Kasich is straddling the fiscal and defense hawk line as he enters a crowded Republican field of presidential candidates whose strong-on-defense rhetoric has sought to tap into — and stoke — the American public's anxiety over global ...

and more »


WatertownDailyTimes.com

Total Nutrition in Watertown offers supplements to build muscle, lose weight
WatertownDailyTimes.com
“We can help people build muscle in 45 to 90 days,” said the Alabama native, who completed a two-month training course at a Total Nutrition store in Columbus, Ga., before opening the Watertown location. The business is leasing the space in the multi ...



WTTV CBS4Indy

New Energy Wellness Program helps senior citizens strength train, build muscle
WTTV CBS4Indy
(July 1, 2015) – Mary Shambaugh is 78 years young and wants to enjoy every bit of her life. So she joined the New Energy Wellness Program through American Senior Living. “I was getting older and felt that I did not have the energy that I used to have.



Mstarz

Top 3 Foods That Help You Build Muscle
Mstarz
Building muscle not only comes from lifting weights; it also comes from choosing the correct food to eat. Sadly, devouring a plate of nachos isn't the right food we're talking about here—though it is damn delicious. No, what we're speaking of are ...



Luxoft Primed To Build Muscle In Tech Services
Nasdaq
is a developer of software and next-generation IT solutions to a global client base of mainly large multinationals. The company provides core and mission-critical custom software development and support, product engineering and testing, and tech ...

and more »


POPSUGAR UK

Build Muscle, Burn Calories: Do-Anywhere Cardio-and-Strength Combo
POPSUGAR UK
There are no excuses for skipping this 20-minute workout; it requires no equipment, so no matter where you are, you can fit in a sweat session. Quick and effective, today's workout in our Better-Body Challenge mixes classic cardio moves with bodyweight ...

and more »


KOAT Albuquerque

Family workouts for bodies, bonding
KOAT Albuquerque
Higher weights with lower reps build muscle size and strength, while lower weights with higher reps build muscular endurance. Preadolescents shouldn't worry about increasing weight or reps; instead focus on movement with good form. When form breaks ...

and more »


The top 3 myths about protein for women
Daily Commercial
What do you picture when you think of women who consume protein to build muscle? If you envision bodybuilders or associate the consumption of protein with getting “bulky,” it's time to reevaluate what you think you know. We got the protein scoop from ...



KTVQ Billings News

Black Orchid YogaBarre Studio offers new twist on fitness
KTVQ Billings News
"As far as the ballet barre classes go, you're going to build muscle, strength, using light weights, we really look out for the alignment of the body and safety." "We actually have our classes and descriptions from beginner level to expert level," said ...

and more »


The Daily Advertiser

Keeping it natural in the bodybuilding world
The Daily Advertiser
In addition to bodybuilding personal training clients, Garrett runs his own fitness business called Mobile Muscle and has his own line of natural supplements that help burn fat and build muscle. Much like the athlete himself, Garrett said 'Rezultz ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.