STRAIGHT-LEG DEADLIFT
TARGETS /// hamstrings (primary); glutes, lower back (secondary)
EQUIPMENT /// barbell and plates
Hamstrings are responsible for two important types of movement: knee flexion and hip extension. The straight-leg deadlift trains the hamstrings through a full hip extension to help improve strength, speed, and knee stability.
[1]Stand behind the bar with your feet positioned shoulder-width apart. Bend at the hips and grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
[2]With a tight core and a flat back, slowly pull the weight up until you’re standing tall. (Keep your legs straight, but don’t lock your knees.)
[3]Slowly lower the weight all the way back down to the starting position, or until you feel your back just starting to round.
TRAIN THE RIGHT WAY
DO: keep the bar close to the front of your body throughout the range of motion.
DON’T: use a mixed grip, which can create muscle asymmetries over time.
VARIATIONS
^ Straight-leg dumbbell deadlift (easier) Hold dumbbells either in front of you or at your sides. (Holding dumbbells at your sides can help target more glutes, while holding dumbbells in front will help target more hamstrings.)
Landmine straight-leg deadlift (more challenging) Place smaller plates on the bar to create more range of motion. Stand at the end of the bar and interlock your hands underneath it, with your feet shoulder-width apart, or slightly wider. Push into the bar as you stand up.