The Stiff-Legged Deadlift

Why write a whole article on the stiff-legged deadlift you ask?  Because it is one of the best ways to build the hamstrings and also to better your glute-hamstring tie in, or in laymen’s terms, where your thigh becomes your butt.   Being an exercise science and knowledge fanatic I like to first approach every situation in the weight room from an anatomical and biomechanist standpoint.   This can be problematic at times because I tend to over analyze things, however, it has also help me to incorporate the most proper form and some of the best techniques into my training.

In regards to the stiff legged deadlift lets first take a glance at the anatomy of body during the lift.  The hamstrings are comprised of three muscles: the semitendinosus, semimembranosus, and beiceps femoris – long head.   Where the hamstrings attach to bone is also important to consider when examining this lift from start to finish.  The semitendinosus originates on the ischial tuberosity and inserts on the anteromedial proximal tibia.  The semimembranosus originates on the ischial tuberosity and inserts on the posterolateral tibial condyle.  The biceps femoris originates on the ischial tuberosity and inserts on the fibular head.  If you notice, all three muscles have the same origin on the ischial tuberosity, or what most people identify to be their butt-bone.  It is important to note that these muscles do not insert on the femur or thigh anywhere but cross over the knee and insert proximally to the knee.  Having insertions on the bones of the lower leg will indicate that the calf muscles will also be involved or affected but the hamstring as will the placement or movement of the knee joint.  That being said lets begin to incorporate some biomechanical properties into the scenario.

Simply bending at the hips, or essentially flexing the hips, will use the hamstrings.  However, this movement will not maximize the use of the hamstrings.  To produce maximum tension in the hamstring a maximum and optimal stretch must be produced.  Since we already know that the calf and knee have effect on the hamstrings, this maximum stretch can be done with one simple trick, raising the toes.  If the toes are elevated by simply placing a 2x4 board of some sort under the toes this will force a dorsaflexion at the ankle. By dorsaflexing at the ankle it will stretch the calves and have impact on the hamstring because of where the insertions are located for these three muscles.  Another thing you must consider is the position in range of motion of the knee joint.  While we do call this a stiff legged deadlift, proper form indicates the knees be locked but slightly bent.  This is also relative to the insertions of the hamstring muscles.  By bending the knees a better line of pull is created for the hamstrings.  A better line of pull will allow the muscles to produce a more powerful contraction.

I know it is a lot to take in and makes a rather simple exercise very complex.  However, this exercise is not so simple and should be taken seriously.  I only went of in detail the position of the hip, knee and ankle of this movement and did not address the placement and position of the core during this exercise.  This does not mean however that the position of the core and lower back is not as important.  The placement of the hip, knee and ankle are important to the effectiveness of the exercise on the target muscles; however, the placement and position of the lower back and core are essential to avoid injury.  The back should not be rounded in this exercise especially when being performed with heavy weight.  Rounding of the back and improper upper body posture during this exercise can result in injury.  The best idea for not only this exercise but all other exercises as well, is to start out light and only increase the weight when you can do so with proper form.  By sacrificing form for increased weight you are putting yourself at risk for injury to the joints.  This is no beginners’ exercise by any means and you know whether you should be doing it or not.  If you have no idea what this article was about, I advise you to possibly get a trainer or professional to oversee and help you while performing the exercise for the first time.

Don’t be scared of the deadlift! Incorporate it into your training split if possible!  You don’t have to do it everytime of course, but it is a great alternative to the seated and lying hamstring curl machines, which can get old very quickly!

Sources:

http://www.fitstep.com/Misc/Newsletter-archives/issue9/hamstring.htm

http://www.exrx.net/Graphics/HamstringPosterior.gif

Kemerly, A. (2008). Biomechanics: Analyzing human movement.