Dead lifts are a traditional weight training exercise to strengthen your hamstrings and glutes. Dead lifts also improve your grip strength and work the back muscles. There are two main types of dead lifts: bent-leg and stiff-leg. Either of these techniques strengthens the legs, but the manner you perform them in is largely different.
Technique for Holding the Bar
How your hands hold the barbell during a dead lift is important for doing the exercise correctly. If your hands are too far apart, you'll have to raise the bar too high. Your hands also run the risk of hitting your legs when they are too close together. Start with your hands 20 inches apart and make small adjustments to reach a place of most comfort. Another method is to place your hands shoulder-width apart. Hold the bar more with your fingers instead of your palms.
Bent-Leg Dead Lifts
Bent-leg dead lifts also are called Romanian dead lifts. Bent-leg Romanian dead lifts call for a backward movement of the hips. This technique is unique to the bent-leg dead lift. To perform, hold a barbell and stand with your feet shoulder-width apart. Bend over and push your hips backward to lower the bar toward the floor, close to the shins. Bend your knees and arch your lower back slightly. Stand back up by pushing through the heels and bringing your hips forward. Lift with the arms straight so you do not risk injuring your biceps.
Stiff-Leg Dead Lifts
Stiff-leg dead lifts also are called straight-leg dead lifts, though technically your legs are never completely straight because you do not lock your knee joints. The technique for this type of dead lift differs from the bent-leg in two major ways. Instead of the hips moving backward, your hips stay over your feet as you bend forward from the waist, with the knees bent only slightly. The other difference is that instead of arching your lower back, keep your back straight or round it slightly as you lower the bar. The lower back takes more stress than during the Romanian dead lifts. Keep your arms straight.
Sumo Dead Lifts
Another technique for performing a dead lift that you may find works better for you is the sumo. Sumo dead lifts use a closer hand grip and a wider stance. During sumo dead lifts, keep a small arch in your back and adjust your foot distance to slightly wider than shoulder-width apart. The toes point out. Hold the bar in a reverse grip with one hand facing forward and one facing you. The exact distance of your hands and feet during sumo dead lifts is not clear cut. Experiment until you feel comfortable.
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