Why should you do Stiffed Leg Deadlift ?

WHY YOU SHOULD DO STIFFED LEG #DEADLIFT (SLD)

It is important to incorporate different types of hamstring exercises in your program. 
NSCA (1999) found that ⁣Single-joint hamstring movements like the SDL and the leg curl have been shown to produce approximately twice as much hamstring muscle activation as the squat. [1]
.
Hamstring exercises that involve breaking a the hips, like the Romanian deadlift and stiff-leg deadlift, cause significantly greater muscle activation in the upper hamstrings than the lower, while hamstring exercises that break at the knees, like the lying leg curl (movement originating at knees) cause significantly greater muscle activation in the lower hamstrings. [2, 3]
.
This is why it's important to incorporate both types of hamstring exercises in your program. An exercise that breaks at the hip and one that breaks at the knees.
.
Training hamstrings is also important because strength imbalances between the hamstrings and quadriceps may increase the possibility of hamstring injuries. [4]
.
When performing any deadlift exercises, avoid *hyperextending* as this can lead to lower back injuries. You can always record a video of your deadlift from the side to see where you are finishing.


video Block
Double-click here to add a video by URL or embed code. Learn more

PERFORMING STIFF LEG DEADLIFT

1. Preparation ⁣

Breath in your Core ⁣

Retract your shoulder blade ⁣

2. Coaching point

  • ⁣Brace the core and Squeeze the glutes when go down ⁣

  • Go as far as you can without rounding your back and feel the stretch on your harmstring ⁣

  • Drive your hips forward by squeezing your glutes . Pull through your hamrstring ⁣

  • Don’t hyperextend your lower back when you come up ⁣


References:
1. http://journals.lww.com/nsca-
jscr/Abstract/1999/05000/Electromyographic_Activity_of_the_Hamstrings.12.aspx
2. https://www.ncbi.nlm.nih.gov/pubmed/24978835
3. https://www.researchgate.net/publication/263548541_Regional_Differences_in_Muscle_Activation_During_Hamstrings_Exercise (full-text of study)
4. https://www.ncbi.nlm.nih.gov/pubmed/19174411

trang nguyenTRANG FITNESS transformation, trang fitness, rehab, prehab, strength training, BUSINESS MISSION, body coach, bodybuilding, body building, BACK, Back pain, Bench press, breathe, Bodytransformation, breakthrough, b, body transformation, pelvic, progress, pro, pelvic floor muscle, PT in Angel, protein, positive, pilates islington, pilates angel, powerlifting, pilates london, Personal Trainer Angel, Personal Trainer Kingcross, Personal trainer islington, personal trainer london, personal trainer angel, Personal trainer farringdon, personal trainer in Holborn, SCOLIOSIS, sugar, shoulder bridge, strength, stretch, squat, SPINE, soft tissue therapist, Islington, ISLINGTON, vision, active, confidence, coach, changes, city road, muscle, Fitness, fitness uk, food, Food for thought, fatloss, Fatloss, fatloss tip, fitspo, function, functional, fitness, lean, leanin15, Lean in 15, low carbs recipes, Goswell road, lifestyle, lifegoal, deadlift, upper street, weak pelvic, break through, body confident, body positivity, health, health tip, holborn circus, gym in islington, gym in angel, gym in faringdon, gym in camden, girl power, Weightloss, wellness, weightloss, weight loss angel, workout, weight lifting, weightloss london, weigh loss in north london, weight loss in highbury, wedding, wedding north london, WeddingPT, weightlosstip, weight loss tip, Goswell rosd, women, mindset, mind, mental, mental health, physic, freedom, happy, nutrition, london fitness, gym in holborn