How to perform Barbell Straight Leg Deadlift with proper form
Setup
- Equipment: Use a barbell and weights. Ensure that the barbell is on a flat surface.
- Foot Position: Stand with your feet hip-width apart. The barbell should be positioned over the mid-foot.
Starting Position
- Grip the Barbell: Bend at the hips, keeping your chest up and back straight. Grip the barbell with both hands, slightly wider than shoulder-width.
- Body Alignment: Shoulders should be slightly in front of the bar, and your spine should remain neutral.
Execution
- Lift: Engage your core, push through your heels, and straighten your hips and knees simultaneously to lift the barbell. Keep it close to your body.
- Hip Hinge: Focus on hinging at the hips rather than bending at the knees. Your knees should remain slightly bent.
- Bar Path: The barbell should travel in a straight line from the ground to mid-thigh.
Lowering the Bar
- Hinge at the Hips: Reverse the movement by pushing your hips back. Maintain a flat back and neutral spine as you lower the barbell.
- Keep Close: The bar should stay close to your legs throughout the descent until it returns to the ground.
Notes
- Breathing: Inhale as you lower the bar and exhale as you lift.
- Focus on Form: Avoid rounding your back or locking your knees during the lift.
- Range of Motion: Lower the bar down to your mid shin or until you feel a stretch in your hamstrings.
Safety Tips
- Start with lighter weights to master form.
- Consider using lifting straps if grip is an issue.
This movement primarily targets the hamstrings, glutes, and lower back.
Exercises
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Deficit Deadlift, Barbell
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves
Deficit Deadlift, Trap Bar
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves