Back Exercise: Stiff Legged Deadlift

Another great, multi-targeting exercise is the stiff legged deadlift. Primarily a back exercise, this move also works your hamstrings, buttocks and quadriceps muscles simultaneously. This move can also be done in a number of ways, either using a set of dumbbells, a barbell or your own body weight.

To perform this move:

• Stand with your feet slightly apart.
  
• Let a suitable set of dumbbells rest on the floor in front of you.
  
• DOWNWARD: As you inhale bend your waist forward, arching your back and keeping your legs as straight as possible.
  
• Grab hold of the dumbbells so that your palms are facing inwards (see the first photo below).
  
• UPWARD: Keeping your arms straight, slowly exhale as you bring yourself up to a standing position.
  
• DOWNWARD: Inhale once again and bend forward with the dumbbells in your hands. This time do not return the dumbbells to the floor.
  
• Complete this move using this sequence.

It is essential that your back is kept straight and stable throughout this movement in order to prevent injury. Do not let your back hunch forward. Keep your shoulders pulled back throughout the movement.

VARIATIONS: There are also a number of variations you can do such as straightening the legs (places more focus on your hamstrings) or doing "Sumo deadlifts" whereby your feet are wider apart and pointing outwards. As you go down your thighs are parallel to the floor. This move places more emphasis on your adductor muscles (inner thigh) as well as your traps and quadriceps muscles.

Starting position of a stiff legged deadlift        Ending position of a stiff legged deadlift

Author: Dimi Ingle.
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