Step 1: Stand behind the bar with your feet inside shoulder-width (how close together depends on your preference), with your toes slightly pointing out. The bar should be in front of your shins, but not touching them at this point, with the balls of your feet under the bar.
Step 2: Squat down to the bar, firmly grasping the bar just outside of the knee. You can use a double-overhand grip (both palms facing out) or a mixed grip (one palm facing you) depending on preference and the weight being used. Your shoulders should be pulled back as you tighten your upper back, and your shoulders will also be over the bar. Keep your chest up and your lower back arched as you grasp the bar and get into the starting position. For the SLDL, your legs should be relatively straight at the start of the movement, with only a slight bend in the knee.
Step 3: Before lifting the bar, fill your diaphragm full of air, keeping tightness throughout your body. Begin to pull the bar by easing pressure into the bar, not jerking the bar off of the floor. Squeeze hard with your hands and squeeze your butt, initiating the movement with your hamstrings.
Step 4: Once you’ve started the pull, keep your legs straight, pulling back and onto your heels. The bar should not be out in front of you and should remain close to your body at all times. After the bar passes your knees, push your hips through to complete the lift. While your shoulders pulled back, you should be standing erect with your knees continuing to stay locked.
Step 5: After pausing for a split-second at the top, lower the bar in a controlled motion, keeping the weight on your heels. Keeping an arch in your back, you’re your hips back and lower until the weight touches the ground.
Step 6: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and let go of the bar. Heavier weight can be added in between sets.
Benefits:
When it comes to premier strength movements for your hamstrings, there are few greater than the straight leg deadlift, which is an outstanding exercise for developing your hamstrings.
When done properly this can work your calves and lower back as well.
The SLDL can be used as a supplementary exercise and it is best to use higher reps on this movement.
Proper form is imperative on a complex movement like the SLDL deadlift and it should be perfected until heavier weight is used. Because the concentration is on the hamstrings, less weight can be used than when doing a regular deadlift.
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