The Stiff Leg Dead lifts Free Weight Exercise

Video Transcript

"Hi! I’m Manny Castro, exercise physiologist. In this next exercise we’re targeting the hamstrings and also the buttocks muscles. This next exercise is called the stiff leg deadlift. Now, for this exercise the grip is a bit different. I like to call it a power grip. What we’re going to do is, we’re going to you use an alternating grip. Basically, what that means…it is one hand over and one hand under. Okay, one hand over, one hand under. You can use combination of either, or you can put your right hand over and your left hand under, or your left hand over and your right hand under. Whichever way would be proper, but it’s better to keep the bar in line. Now, notice I’m using a power cage here, and I’m not really placing the barbell on floor. This is easier on my back to lift up. However, as you become advanced at this exercise, it’s preferably better to do it with the barbell sitting on the floor. Now, what you want to do is make sure, when you reach for this barbell, keep your head up, looking at the horizon, your back nice and straight, your hip is rotated out, and flex your knees. Do not use your back to lift this barbell up off the power rack on the floor. What we’re going do is come up. Our feet are inside our hips, or they are narrower than hip width. What we’re going to do is, with that alternate grip…and about the grip: the grip is about hip width. We’re going to come down, with nice straight legs; our butt is going to come up and go all the way down. You’re going to feel a stretch in the hamstrings. Make sure that you’re looking up and your shoulders are nice and back. That puts your chest up. Again, in this movement you need to be nicely controlled. Make sure that you use a light weight to start off with. Again, you’re going to do about 3-4 sets; 12-15 repetitions to begin with. Basically, the high repetitions in any of these exercises are really saying that you are using light weight. You’re targeting muscular endurance and not necessarily muscular hypertrophy, which is what you are trying to accomplish with lower repetitions and a higher weight."