Fitness & Physique Magazine

Stiff-Legged Dead Lifts:

'Coming from Behind' to Win

Many judges turn to the hamstrings to decide on placements when scoring is really close between two or more competitors. Never underestimate the power of the hammies!

The stiff-legged deadlift, also called the straight-legged deadlift (SLDL), can be the most effective exercise for the hamstrings when performed correctly. However, it could spell disaster for the lower back if done incorrectly.

Hamstrings are large muscle groups comprised mostly of fast-twitch muscle fibers. That means they respond better to heavier weights and lower repetitions. However, low-repetition hamstring work with heavy weight is very demanding on the lumbar structures, so this should be used on a very limited basis. Limiting this type of work to once every week or 3 times in a 2-week period is suggested.

Standing on a bench to increase the range of motion is a common cause of back injury. It puts the lumbar spine at risk. Excessive range of motion (when the bar is below the feet) does not increase strength anyway, because once the back starts to round, ligaments support most of the load, not muscle. In most cases, an adequate and safe range of motion would be where the bar is midway up the shin. A barbell with 45-lb or 35-lb plates lifted from the floor would allow adequate range of motion for SLDL’s for most lifters. Correct form is the key to a safe lift, and technique is more important than weight!

Alternative Variations:
Dumbbells: Using dumbbells can avoid having the knees in the path of a barbell.
Romanian Deadlift: Tilt the pelvis forward to pre-stretch the hamstrings. Bar only needs to be lowered to just below the knees with this style.

A safer approach to finding the proper range of motion is to always keep the knees slightly bent and lower the bar to the point of tightness in the upper hamstrings.

Make safe SLDL’s a regular part of your routine, and the next time you compete, your win could very well be a story of having ‘come from behind.’

The Do’s:

Feet should be a comfortable distance apart with toes pointed straight ahead
Barbell should be over the balls of the feet
Hands should be directly under shoulders using overhand grip
Lower back should be kept flat or in a slightly arched position and kept tight throughout the lift
Head and chest should be kept up
Neck should be kept in a neutral position or slightly extended
Movement should be performed in a slow, controlled manner
Knees should be slightly bent throughout the lift (reduces stress on knees)
Bar should be kept close to legs throughout the movement

The Don’ts:

Don’t flex the neck forward. This can allow back to round or cause a forward shift in balance
Don’t lock out the knees
Don’t let shoulders roll forward
Don’t extend backward at the top of the upward movement (puts undue stress on the back)
Don’t stand on a bench or block to increase range of motion