Increasing the size, strength, and function of the hamstrings will help you perform better at nearly anything you set out to do, physically. In both versions, the hip flexors and glutes move forwards and backwards, while the shoulder blades retract down and squeeze together. The one leg stiff leg deadlift is very similar to the single leg. Featured Image: @catiaferreira.meo on Instagram. The professional fitness resource website RxDx offers no tangible distinction between the two. The knees may straighten, but as you return to the starting position, remember to bend them again. Join the BarBend Newsletter for everything you need to get stronger. The one leg stiff leg deadlift places the load slightly in front of the position of typical RDL, which can be a limitation if looking to mimic bar path in movements like Olympic weightlifting and deadlifts (for those athletes looking for sport application rather than muscle activation). The stiff leg deadlift will fully engage your glutes, hamstrings, and calves. In the hallowed halls of strength training, the deadlift is one of the all-time greats. This is an important function in … Again, the stiff-legged deadlift bares striking similarity to the standard version. Exercise Demo. While this exercise should not be done with heavy loads (relative to one’s strength), it can be done to aid in the overall development of pulling performance (in addition to the actual strength and power lifts). After a few weeks, you can progress to heavier loads. One Leg Stiff Leg Deadlift vs Single Leg RDL, 3 Benefits of the One Leg Stiff Leg Deadlift, The Strength Athlete’s Guide for Training, Caring For, and Maximizing Their Posterior Chain, Activate Your Glutes, Lower Back, and Hamstrings with Reverse Hollow Rocks, Powerlifter Heather Connor Deadlifts 192.5kg (424 Pounds) At Bodyweight of 44.5kg (99 Pounds), Powerlifter Julius Maddox Bench Presses 525 Pounds for 50 Total Reps, USA Weightlifting 2020 National Championships Will Be Virtual, Powerlifter Eric Lilliebridge Squats 3.6 Times His Bodyweight, Powerlifter Kristy Hawkins Deadlifts Colossal 275 Kilograms (606 Pounds), The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market. Many trainers think of it as the king of all exercises. BarBend is the Official Media Partner of USA Weightlifting. Nevertheless, leave rounded back variations to competitive power lifters. With this exercise, your legs should have a slight bend, and your back should be flat. By increasing your hamstring development on a unilateral basis, you can also ensure proper hip function and muscle development which may otherwise go unseen in bilateral movements. #hamstrings #onelegdeadlift #proprioception #eccentric #trackandfield #gym #sprint #athletics #juventudevidigalense @wilsonxmartins, A post shared by Cátia Ferreira (@catiaferreira.meo) on Jan 30, 2018 at 2:22pm PST. Add ten to 25 pounds, and never cheat on form. Hamstring training is key for strength, power, and fitness athletes, as it often provides the muscular force we need to pull, push, and move. What Muscles Get Worked When Doing Stiff Leg Deadlifts? Unilateral training, especially of the hamstrings, can play a role in the injury prevention of hamstring issues for strength, power, and fitness athletes. Mechanics. Hamstrings play a critical role in pulling, squatting, and human movement. However, the SLD is renowned for emphasizing hamstring development, so bodybuilders and fitness models often favor it for aesthetic purposes. If you are a generalist or neophyte, the distinctions between the two are largely semantic. Therefore, in this article we will discuss the single leg stiff leg deadlift and uncover some unique benefits it has to offer strength, power, and fitness athletes. Muscles Worked While Deadlifting (Basic Anatomy & Bio-Mechanics) Quadriceps. The quad muscles are used to extend the knee in the bottom half range of motion. Extend your hips and bring your torso up to return to the initial position. What Muscles Benefit From Dumbbell Deadlifts? As you can see in the video below, the one leg stiff leg deadlift focuses on keeping the tension more on the hamstring by limiting the hinging of the hips (and knee bend) as the lifter executes the movement. In the below section we discuss three benefits of the one leg stiff leg deadlift that coaches and athletes can expect to gain when performing these unilateral leg exercises into training programs. The one leg stiff leg deadlift is very similar to the single leg Romanian deadlift (RDL) pattern, which was discussed in an earlier article. Proprioceptive and eccentric work! However, while the traditional deadlift is sometimes confused with a squatting position, there's no mistaking the starting position of the stiff-legged deadlift. Use three sets of eight to ten repetitions, resting one to two minutes between sets. When performing the stiff-legged deadlift, use relatively light weights. David Arroyo is a 20th level nerd with specialty classes in fitness and arts. #allenamentofunzionaleitalia #legday #workout #deadlift #onelegdeadlift #lifestyle #training #functional #strenght #power #energy #strong #wellness #performance #fitness #bodybuilding #motivation, A post shared by Ciro Maione (@c.maione) on Nov 15, 2017 at 8:03am PST. Muscle and Brawn: Comparing Stiff Leg Deadlifts and Romanian Deadlifts. The stiff-legged deadlift strengthens the adductors, core, gluteus maximus and hip flexors as well as the muscles of the middle and upper back. Studies tell us that strength training is … Increasing the function and strength of the hamstrings is key for pulling movements. The stiff-legged deadlift is often confused with its sibling, the Romanian deadlift, since sources and experts do not agree on what constitutes an SLD and what qualifies as an RDL. Both the one leg stiff leg deadlift and the single leg Romanian deadlift have an individual perform a hinging movement on one leg, which will increase the loading placed upon the lower back, hamstrings, and glutes, respectively. This is why some lifters... Glutes. There is even some question as to whether or not it is acceptable to round the back in an RDL. Grab a bar using an overhand grip and stand with a shoulder-width stance, keeping your torso straight and knees slightly bent. Again, the stiff-legged deadlift bares striking similarity to the standard version. #onelegdeadlift #legsday #fitness #fitnessmotivation #morningwork #deadlift #motivation #girlspower #justpushyourself️♀️ #strongwomen #gym #studiotime #womensbest, A post shared by (@diklatal1) on Jan 21, 2018 at 4:59am PST. It provides a diminished challenged to the back, but it's guaranteed to scorch your legs. Seeing that we ask so much of our hamstrings, ensuring proper development and function on an individual basis (unilateral) can ensure that both hamstrings are firing properly, have no limitations in functioning, and both can promote force in a stable position across the entire range of motion. The glutes are used to extend the hips. Err on the side of caution until you are comfortable with the form. World records, results, training, nutrition, breaking news, and more. pattern, which was discussed in an earlier article. After getting his Master of Arts in English from Florida State University. When not consumed with writing, he's pursuing his purple belt in BJJ. However, if the deadlift is king, then the stiff-legged version is the crown prince. 3. Both the stiff legged deadlift and the Romanian deadlift work the following muscles: Hamstrings Glutes Posterior chain (back and spine) Take a look at some of these other powerful movements to increase posterior chain performance. Assuming this to be your starting position, bend at your waist and bring the barbell down over the top of your feet. Pull the bar from the floor as you come to a standing position. The key here is to pay attention to the hip angle and knee bend. Bodybuilders, strongmen and athletes of all shapes and sizes use it to develop every muscle in the back and legs. A strong posterior chain is essential for athletic performance as well as keeping your back healthy. If the deadlift is done properly, the musculature of the lower back will also reap the rewards, particularly the erector spinae muscles, which run parallel to the spine. Keep moving your torso forward until you feel the hamstrings are stretched. This engagement builds their size and power, which complements the quadricep training you do with regular squats and deadlifts. An effective posterior chain exercise: Stiff-leg deadlifts work all of your major lower body posterior chain muscles.