Stiff Leg Deadlift (clean grip)
The Stiff Leg Deadlift is one of the most classic strength exercises in existence and it contributes greatly to bodyweight strength and functional strength in almost all movements involving speed, power, or sprinting. It trains the body to utilize the hips and hamstrings properly in the generation (and transfer) of explosive power for sporting movements of all types.
The performance of this exercise, however, does not involve speed or explosiveness. It merely trains the movement pattern (as well as the strength base) from which almost all explosive, powerful, athletic movement comes from. Swinging a baseball bat, making a tackle in football, sprinting, performing a takedown in wrestling, performing a Clean or a Snatch in Olympic Weightlifting, throwing a punch in boxing...the list goes on and on. Explosive power comes from leg strength (hamstrings, quads, glutes, and hips) and the ability to effectively transfer that power through the body in the specific manner needed for the particular sport.
Stiff Leg Deadlifts train the body the strengthen the hamstrings, glutes, and hips while simultaneously training the abdominal and spinal erector muscles to stabilize and brace the core. The motion of the Stiff Leg Deadlift trains the motion of hip extension repeatedly and hip extension is the motion through which power is transferred from the legs through the torso to perform whatever the particular athletic movement.
In short, training the Stiff Leg Deadlift properly will strengthen the muscles needed for maximum power and explosiveness as well as the motion needed for transferring power and explosiveness. Mastering the Stiff Leg Deadlift properly and gaining a large degree of strength and proficiency in the exercise will form the foundation for the explosive moves such as the Clean, the Power Clean, the Snatch, the Power Snatch, and the Hang version of each of these exercises as well. These exercises are the exercises that will build on top of the foundation built with the Stiff Leg Deadlift and will ultimately take the athlete to the next level in power and explosiveness.
For these reasons, the importance of the Stiff Leg Deadlift cannot be overemphasized. However, oddly enough, this exercise is rarely performed. Even when it is performed it is often performed incorrectly and dangerously. Many people perform it with a rounded lower back and thereby risk a serious back injury. Other people perform it with extremely light weights, never realizing that it is a tremendous strength exercise and should be treated accordingly and utilized to its full potential.
One of the reasons it is rarely performed by most people is that the proper technique is simply not commonly known and it appears scary from an outside view if you don't know the proper exercise form. Another reason is that the technique tends to feel unnatural for most people simply because their bodies are out of balance in many ways. For example, most people's hamstrings and hip flexors are overly tight from sitting in a chair for large portions of the day and consequently they have a tendency to round their back and try to lift things with their lower back (to make up for the lack of flexibility in the hamstrings) instead of letting the incredible strength of the hamstrings do the work.
It is unfortunate that the Stiff Leg Deadlift is so rarely utilized...because the exact reasons that people have a hard time performing this exercise properly are precisely the same reasons that these same people could benefit so tremendously from performing it (properly of course).
When performed properly, Stiff Leg Deadlifts will increase the flexibility and strength of the hamstrings and allow a person to lift objects from the floor using their strong hamstring muscles while allowing their back to stay safe by being stabilized by the abdominal and spinal erector muscles. For a more thorough description of the differing roles of these muscles, read through the full exercise description for Good Mornings.
Essentially, the Stiff Leg Deadlift is going to be performed exactly as Straight Leg Good Mornings. The only difference is that the bar will be held by the hands in the front of the body on the Stiff Leg Deadlift instead of putting it on the upper back like on Good Mornings.
The two other points that make the Stiff Leg Deadlift different than the Straight Leg Good Morning are that:
Other than that, thoroughly read the exercise description for the Straight Leg Good Morning, apply the exact same technique principles, and you will steadily master the Stiff Leg Deadlift. However, just like for Good Mornings, the value of having a highly competent bodyweight strength coach with you to observe and correct your form when performing this exercise as you are learning it is immeasurable. We strongly recommend finding someone who is a master of this exercise and who is highly qualified to help teach you and guide you (in person) through the proper exercise technique for your safety.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The performance of this exercise, however, does not involve speed or explosiveness. It merely trains the movement pattern (as well as the strength base) from which almost all explosive, powerful, athletic movement comes from. Swinging a baseball bat, making a tackle in football, sprinting, performing a takedown in wrestling, performing a Clean or a Snatch in Olympic Weightlifting, throwing a punch in boxing...the list goes on and on. Explosive power comes from leg strength (hamstrings, quads, glutes, and hips) and the ability to effectively transfer that power through the body in the specific manner needed for the particular sport.
Stiff Leg Deadlifts train the body the strengthen the hamstrings, glutes, and hips while simultaneously training the abdominal and spinal erector muscles to stabilize and brace the core. The motion of the Stiff Leg Deadlift trains the motion of hip extension repeatedly and hip extension is the motion through which power is transferred from the legs through the torso to perform whatever the particular athletic movement.
In short, training the Stiff Leg Deadlift properly will strengthen the muscles needed for maximum power and explosiveness as well as the motion needed for transferring power and explosiveness. Mastering the Stiff Leg Deadlift properly and gaining a large degree of strength and proficiency in the exercise will form the foundation for the explosive moves such as the Clean, the Power Clean, the Snatch, the Power Snatch, and the Hang version of each of these exercises as well. These exercises are the exercises that will build on top of the foundation built with the Stiff Leg Deadlift and will ultimately take the athlete to the next level in power and explosiveness.
For these reasons, the importance of the Stiff Leg Deadlift cannot be overemphasized. However, oddly enough, this exercise is rarely performed. Even when it is performed it is often performed incorrectly and dangerously. Many people perform it with a rounded lower back and thereby risk a serious back injury. Other people perform it with extremely light weights, never realizing that it is a tremendous strength exercise and should be treated accordingly and utilized to its full potential.
One of the reasons it is rarely performed by most people is that the proper technique is simply not commonly known and it appears scary from an outside view if you don't know the proper exercise form. Another reason is that the technique tends to feel unnatural for most people simply because their bodies are out of balance in many ways. For example, most people's hamstrings and hip flexors are overly tight from sitting in a chair for large portions of the day and consequently they have a tendency to round their back and try to lift things with their lower back (to make up for the lack of flexibility in the hamstrings) instead of letting the incredible strength of the hamstrings do the work.
It is unfortunate that the Stiff Leg Deadlift is so rarely utilized...because the exact reasons that people have a hard time performing this exercise properly are precisely the same reasons that these same people could benefit so tremendously from performing it (properly of course).
When performed properly, Stiff Leg Deadlifts will increase the flexibility and strength of the hamstrings and allow a person to lift objects from the floor using their strong hamstring muscles while allowing their back to stay safe by being stabilized by the abdominal and spinal erector muscles. For a more thorough description of the differing roles of these muscles, read through the full exercise description for Good Mornings.
Essentially, the Stiff Leg Deadlift is going to be performed exactly as Straight Leg Good Mornings. The only difference is that the bar will be held by the hands in the front of the body on the Stiff Leg Deadlift instead of putting it on the upper back like on Good Mornings.
The two other points that make the Stiff Leg Deadlift different than the Straight Leg Good Morning are that:
- You will use an over/under grip (one hand will be gripped in an overhand grip and the over hand will be gripped in an underhand grip) to increase the strength of your hold on the bar (this will be utilized in all versions of Stiff Leg Deadlifts and all versions of Deadlifts as well.
- You will need to focus intensely on the keeping the bar close to your body throughout the entire exercise. Think of trying to hold the bar so close to your body that it touches (or nearly touches) your thighs the entire time (as the barbell moves up and down during the exercise). You will find that it tries to move away from you and pull you forward on every single rep. Keeping it in close will require a constant conscious effort on your part, but it is critically important that you do so. This is how you will maintain proper leverage over the bar.
Other than that, thoroughly read the exercise description for the Straight Leg Good Morning, apply the exact same technique principles, and you will steadily master the Stiff Leg Deadlift. However, just like for Good Mornings, the value of having a highly competent bodyweight strength coach with you to observe and correct your form when performing this exercise as you are learning it is immeasurable. We strongly recommend finding someone who is a master of this exercise and who is highly qualified to help teach you and guide you (in person) through the proper exercise technique for your safety.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com