Straight-leg deadlift

There are many ways to deadlift, and the straight-leg deadlift is a very common way of deadlift. However, no matter which way of deadlift is used, the parts of the body exercised are also different. However, for people who like to exercise and keep fit, proper exercise has many benefits to the body. When doing straight-leg deadlift, many people may not know the role of straight-leg deadlift. The following specifically introduces the role of straight-leg deadlift.

The effect of the straight-leg deadlift

Exercise muscles, mainly the biceps femoris, gluteal muscles, erector spinae, etc.

The difference between the straight-leg deadlift and the bent-leg deadlift

Straight-leg deadlift

Action process

1. Stand in the middle of the barbell with your legs slightly narrower than shoulders, in a small outward-facing "Eight" position, with your legs slightly bent (not completely straight), and your knees not locked.

2. Bend forward without bending your knees, and hold the barbell with both hands.

3. Pull the barbell off the ground, put your center of gravity on your heels, and rely on your leg strength to lift the barbell.

4. Slowly lower the barbell.

Action Key Points

1. When pulling up the barbell, the hamstring muscles will contract significantly and strongly.

2. At the highest point, do not straighten your legs completely and do not let the joints lock. Keep them slightly bent to avoid putting too much pressure on the knee joints.

3. When lowering the barbell, keep your back straight and do not arch your back. Tilt your hips back slightly, keep your legs slightly bent, don't lock your joints, and try to straighten your hamstrings.

4. When the barbell is lowered to the lowest point, your hips do not need to sink and your knees should not move forward.

Curled-leg deadlift

Action process

1. Stand in the middle of the barbell with your legs in a small outward-facing position, slightly wider than your shoulders, and as close to the barbell as possible.

2. Bend your knees and hips and hold the barbell with both hands.

3. Pull the barbell off the ground until your legs are almost straight (slightly bent, don't lock them). Keep your weight on your heels and use your legs to lift the barbell.

4. Slowly lower the barbell.

Action Key Points

1. When you pull the barbell up to the highest point, do not straighten your legs completely and do not let your joints lock; you can keep them slightly bent.

2. When lowering the barbell, your back should be straight and not arched.

3. The lower you lower the barbell, the more slowly your hips should move backward to ensure that the barbell remains close to your legs throughout the entire exercise.

4. When the barbell is lowered below the knees, the hips sink slightly, the knees move slightly forward, and the calves lean forward slightly, but the knees cannot exceed the toes.

The main differences between straight-leg deadlift and bent-leg deadlift

1. Straight-leg deadlifts do not require bending of the knees, while bent-leg deadlifts do require bending of the knees.

2. Straight-leg deadlifts do not require sinking the hips, just slightly tilt back when lowering them. However, bent-leg deadlifts require the hips to move back and sink when lowering the barbell.

Straight-leg deadlift exercises

The active muscle in the straight-leg deadlift is the biceps femoris, also known as the hamstring. It is the primary muscle that produces force, and its synergist is the gluteus maximus. The stabilizer muscles are the back muscles, hip muscles, and associated standing muscles.

The straight-leg deadlift provides the greatest stretch and stimulation to the hamstrings, so the hamstrings are best trained during the deadlift. The hamstrings are the primary area of ​​the exercise, and the gluteus maximus is the secondary area.