The straight leg deadlift is a variation of the traditional form of deadlift. The traditional form of deadlift exercise concentrates on developing the leg muscles, on the other hand, the modified and simultaneously verified version puts emphasis on developing the hamstring, glutes and the lower back, thereby making it strong and flexible. The only setback in this form of exercise is the complexity of movements involved, due to which beginners are advised and suggested not to try this workout until they have progressed well in their training sessions.
To begin with, a single leg deadlift can be put into practice, as this exercise tones the lower body, making it taut and strong. This is because of the fact that beginners are not completely aware of the body movements that veteran or advanced trainees are. There are a few important tips and techniques that one must follow while performing the deadlift to reduce any risk of injury that the execution may pose to have.
Working up your Muscles
Here is how you perform the exercise. Step-by-step instructions are given below to assist you.
- The first step to perform this leg deadlift exercise is to adorn the correct deadlift form.
- Hold the bar in such a manner that the arms are placed in a wider position than your actual shoulder width.
- Your one hand should be facing inwards and the other in an outward direction. This should be followed as this position will give you a firm grip.
- Now you must position your back straight and have your chest spread up a bit with your knees slightly bent.
- Bend down, look up straight and grasp the weights in your hands and steadily lower the weights for a dumbbell deadlift. You may feel a mild stretch in your hamstrings. The stretch that you experience depends upon the flexibility. It is usually felt when the bar or the weights are lowered an inch or two below the knees. During this process of performing a deadlift exercise, breathe right. You need to inhale when you are performing this step.
- Now exhale and get back to your original starting position, but keep your pace of returning slow and steady. Jerky movements can lead to lumbar injury.
- Stand up straight without extending or stretching your back too much. This can cause your back to sustain an injury that might take long to heal and you may even require medical aid.
- Repeat this deadlift workout by continuing it for 2 to 3 sets of 6 to 7 repetitions for beginners. On the other hand, for advanced trainees who have the knack of performing this exercise can continue to repeat this exercise by executing 3 to 4 sets constituting 12 to 15 reps.
- Keeping your back straight is the correct deadlift technique. If you feel that your back is becoming rounded, it is suggested that you correct your position as this would stress your spine and your back.
- Keep your knees slightly bent when lifting the weights for this type of hamstring workout.
- Place the bar or the dumbbells close to your body. This technique reduces the risk of injury to your lower back. If the arms are placed far away from the body then there are chances of sustaining back injuries.
- Contract your ab muscles to position and provide support to your back.
- Breathe right.
- Maintain your head straight up and your back erect.
- Select a weight type that will help you perform your exercise routine with firm and strong repetitions.
- Make sure that the finale repetitions you perform are tough, however, if you feel that your lower back muscles and spine are getting tense and undergoing considerable amount of stress, you could consider the situation and reduce the difficulty level by plummeting the weight levels.