A popular exercise among athletes, bodybuilders and general gym-goers, the stiff leg deadlift (SLDL) is extremely effective at targeting the hamstring and glutes via extension. SLDL, the exercise is commonly performed with a barbell or dumbbells.
By fixing the leg during the deadlift, the exercise places greater emphasis on the hamstrings compared to that of the traditional barbell deadlift. This is because greater force is placed on the hip, which the hamstrings are responsible for extending as they contract.
HERE ARE THE KEY POINTS FOR Executing SLDL:
*Take a look at the image for Neutral spine alignment & Hip movements.
1) MUST perform this workout with a neutral spine (Neutral spine is the natural position of the spine when all 3 curves of the spine — cervical (neck), thoracic (middle) and lumbar (lower) — are present and in good alignment. This is the strongest position for the spine when we are standing or sitting)
2) During a stiff leg deadlift the hips remain pretty much fixed in position and do not travel forward or backwards.
3) Contrary of people think of Deadlift is a “Pulling” exercise, it’s actually “Pushing/ Driving” movements from hamstrings and gluteus.