Stiff-Legged Deadlifts

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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.

* 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:

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).

Stiff Leg Deadlift / Romanian Deadlift

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

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

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

keep dumbbells in front of toes
pronated or neutral grip
do not allow shoulders to elevate.

Single Leg Stiff-Leg Deadlifts

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.

Lower Back Isolation Movements

Side-Delt Movements

Rows for Back

Squats

Tricep Presses

General Exercise Principles

Exercise Execution

The Essentials of Bodypart Specialization: Hamstring and Glute Training

Rows for Back

Lunges / Split-Squats

The Essentials of Bodypart Specialization: Arm Training

The Essentials of Bodypart Specialization: Hamstring and Glute Training

Rows for Back

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