3 DEADLIFT VARIATIONS AND WHY YOU SHOULD DO THEM ALL
STANDARD DEADLIFT STIFF LEG DEADLIFT SUMO DEADLIFT In my opinion the deadlift is the king of all lifts for the following reasons: It's about as full body as any one lift can be. Weight is not loaded on top of your vertebral column. You can lift to fatigue without a spotter. It's easy to modify for individual biomechanical differences. You don't need a squat rack, just the bar and weights. Deadlifts are a great way to increase core strength and stability as well as improve your posture. Most of the muscles
STIFF LEG DEADLIFTS
The stiff leg deadlift strengthens the lower back with an emphasis on the hamstrings and glutes. Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the
SINGLE LEG CABLE RDL’S
The single-leg Romanian deadlift strengthens the posterior chain. The gluteus muscles, hamstrings and adductor magnus are strengthened dynamically while synergistically working together to extend the hips. It even helps the development of dynamic flexibility in the hamstring muscles. It also helps to create the balance between your legs and reduce your risk of injuries by strengthening the hamstrings, butt and lower back muscles. Start by standing with your feet shoulder-width apart and knees slightly bent. Raise one leg off the floor. Flex your knee about 15-20% to activate the Glutes (butt). This