The semi stiff-legged deadlift is a modified version of the stiff-legged deadlift. It prevents hyperextension of the knee joint while targeting the same muscle groups. You may use different pieces of exercise equipment to perform the semi stiff-legged deadlifts; each piece provides a distinct advantage. The lift is often confused with two other lifts; learn the subtle and not so subtle differences to spot the difference.
Exercise Equipment
The three pieces of equipment that can be used for the semi stiff-legged deadlift are the straight bar, trap bar and dumbbell. The trap bar is the most functional version of the exercise as it puts your body in a position that mimics picking up a heavy box. A trap bar is hexagonal in shape and has two grip bars on the left and right sides. You step into the middle, which "traps" you in the middle of the hexagon. The straight bar, or barbell, is traditionally used for developing strength. Dumbbells are less restrictive in movement and help develop more coordination and control in your muscles.
How to Perform
Start by grabbing your straight bar, trap bar or dumbbells with an overhand or neutral grip. Stand straight and allow your arms and weights to hang toward your legs. Lower the weights toward the floor by bending over at your waist. Keep your back straight as your upper body descends toward the floor. As you lower the weight, allow your knees to bend a little more so that you get a larger range of motion. When you feel a slight pull in your hamstrings, located at the back of your thighs, stand back up by pushing through your heels. For a stiff-leg deadlift, keep your legs completely straight or stiff; the semi-stiff legged deadlift allows you to bend your knees slightly.
Muscles Worked
Semi stiff-legged deadlifts work your hamstrings and erector spinae muscles. The hamstrings are located at the back of your thighs, while your erector spinae muscles run from the base of your neck to the bottom of your spine. The hamstrings help you straighten your legs while the erector spinae muscles allow you to lift your back upward. Your abdominals and forearms are also important during the exercise. Your abdominals help support your body while your trunk is flexed. Your forearms are responsible for maintaining the grip on the weight and could be a limiting factor if weak.
Similar Moves
The semi stiff-legged deadlift closely resembles the Romanian deadlift and the good morning exercise. The Romanian deadlift has the same initial position as the semi stiff-legged deadlift; however, during the descent, allow your hips to extend backward with more bend in your knees. The good morning exercise is the exact same movement as the semi stiff-legged deadlift, but the weight is located across your back with a barbell. Your hands support the bar during the good morning exercise and you can't bend over as far.
References
- ExRx.net: Barbell Stiff Leg Deadlift
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2003
- ExRx.net: Trap Bar Straight Leg Deadlift
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; April 2007
- 2Athletes.com: Barbell Romanian Deadlift
- ExRx.net: Barbell Good Morning
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