The Biology of Fat Loss Mechanics – Part 1
By Roland Pankewich Fat loss is the ever-elusive conquest of anyone and everyone who is into health and fitness. Observationally ...
Exercise Execution
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MI40 Strength: Hypertrophy & Strength Periodization Programming – Part 1
Covered:
> Where does hypertrophy training fit into a strength athlete’s training cycle?
> The science of strength
> The 7 fundamental ...
Resistant Starch, part 2 of 3 – Where can I find it?
What foods have resistant starch? There are 4 types of RS (resistant starch). Unlike most other ingredients, resistant starches are ...
Leucine: ‘THE’ Growth Switch!
Leucine is the most important of the BCAAs. When it comes to signaling muscle building (protein synthesis), Leucine is King ...
Shopping Guidelines: The Nutrition Label Quandary – Are you Being Deceived?
Is marketing B.S & deceptive food labelling costing you your health & slamming the breaks on your progress? We give ...
Leptin: A Key Hormone in Controlling Hunger and Losing Fat
A new year has begun and now is the time to carve off that holiday excess. As fans of this ...
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Deadlifts (bent-knee)
The almighty deadlift... here's how to do it right! (several variations)
The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
Squats
Squats... the undisputed king of maximal leg development! The difference between mediocre and top-level legs can all come down to ...
Overhead Pressing Movements
The best boulder-shoulder building exercises broken down BPak-syle!
Chest Presses
Ben's step-by-step guidelines for performing the best chest pressing movements for maximal muscle growth!
Extension Movements
The best extension movements laid out step-by-step... time to build tremendous triceps!
Stiff-Legged Deadlifts
Guidelines for all stiff-legged ham / glute movements
(unless specifically stated otherwise)
- when relevant:
> take a shoulder-width grip unless stated otherwise
> wrist-straps are acceptable for working sets
> toes may be elevated slightly using a weight plate (a 1” block for example) to increase the stretch. - keep chest up, back flat (spinal column straight) and head neutral (no looking up/down)
- keep hips, knees and ankles in a straight line
- keep legs rigid, but soften / bend knees ‘slightly’ throughout (don’t lock them out)
- don’t think about bending over, think about shoving butt/hips backwards
- once butt is back as far as possible, begin to lower the weight
- don’t allow torso to ‘fall’ forward, keep knees behind toes throughout
- aim for a max stretch at the bottom (no rounding of lower back / maintain posture)
- from the bottom: squeeze the glutes / hams hard and contract up while shoving the heels into the ground; focus on simply ‘driving’ / extending the hips/butt forward to come up.
- 1. shove heels straight down into the ground (forcefully contracting hams and glutes)
- 2. shove heels down and ‘out’ (if strength training (<8 reps), go only with this option)
- 3. shove heels down and ‘in’
- 4. if elevating your feet, think about pulling your toes upwards (can combine with the above).
* if training for hypertrophy (8+ reps): stop short of reaching a vertical plane at the top, reset quickly at the bottom (avoiding rest to ensure continuous tension).
Applying ‘Intent’ is Encouraged. Either:
Stiff Leg Deadlift / Romanian Deadlift
- Exercise Specific:
- shoulder-width / overhand-grip
- wrist-straps are acceptable for working sets
- reset quickly at the bottom – avoid rest to ensure continuous tension when aiming for hypertrophy over strength.
Good Mornings
- Exercise Specific:
- hold the bar on the back of the shoulders, slightly below the neck (as you would for a barbell back squat)
- if new to this exercise, be sure to start light and build-up.
Stiff-Legged Deadlifts with Supported Thigh Pad
- Exercise Specific:
- face the front of a back extension machine or other apparatus that can be set (or is at) mid-thigh height (like a Smith Machine using a pad for example)
- elevate toes if possible using a weight plate on the ground or otherwise
- pivot from the hips and around the apparatus, concentrate on lengthening the hamstrings
- really lean into the pad
- the execution should be slow and controlled, especially at the bottom
- from the bottom, stick the butt in the air and ‘shove’ through the heels while simultaneously contracting the glutes and hamstrings to come back up (NOT the back)
- come right up to a vertical position at the top
- if form is perfect, increase the difficulty by holding a weight plate tight to the chest during the movement.
Dumbbell Stiff-Legged Deadlifts
- Exercise Specific:
- keep dumbbells in front of toes
- pronated or neutral grip
- do not allow shoulders to elevate.
Single Leg Stiff-Leg Deadlifts
- Exercise Specific:
- place a support / end point (low racked bar / dumbbell etc). approx. 18 to 24” in front of foot (depending on height); be able to just about touch / grab onto it at the bottom of the movement, though requiring a good stretch to do so
- bend front leg ʻslightlyʼ depending on how much glute recruitment is desired (more bend equals more glute)
- Perform 3 tasks simultaneously on the descent paying particular attention to keeping the chest up throughout:
> 1. lift back leg up towards the ceiling (keeping it straight)
> 2. reach forward with the hand of the opposite side for support
> 3. if performing weighted, reach for the floor with a dumbbell in the free hand and briefly bring it to the floor; if performing bodyweight only, hold the arm straight out to the side for balance - at the bottom, drive heel into ground and contract glutes to come up
- at the top, try to avoid touching the foot of the ascending / descending leg to the ground
- pick a focal point for balance.
