What Is A Semi-stiff Leg Dead Lift?

A semi-stiff-legged dead lift allows you to perform an exercise similar to the stiff-legged dead lift with minimal stress on your lower back. The semi-stiff-legged dead lift lets you get more hamstring involvement, training the muscles on the back of your thighs to a higher degree. Other than the slight bend in your knees, this lift is executed in the conventional manner. Consult a health care professional before beginning any strength training program.

Technique

Perform the semi-stiff-legged dead lift in the same manner in which you would perform the stiff-legged dead lift. Grip a barbell with an overhand grip and your hands slightly wider than your legs. Hold the bar with your arms straight and a slight arch in your back. Bend your knees slightly; this is what makes the lift unique. Lower the bar as low as you can without rounding your back, but always keep the bar in close to your legs. Straighten up by straightening at the hip. Keep your knees slightly flexed or "soft" throughout the entire movement.

Effects

The act of flexing at the knees still allows you to work your hamstrings in the same manner as the stiff-legged dead lift, according to a 1999 study in the "Journal of Strength and Conditioning Research." This lift also works your lower back and hips. If the weight is heavy enough, it will also build your grip strength. Your upper back or trapezius muscle is active throughout the entire movement.

Lower Back

The act of keeping your knees slightly bent makes it easier to keep the bar close to your body. The more the bar drifts away from you, the greater the shearing force on your lower back and the greater the chance of rounding. When you combine a round back with a bar well out in front of you, it drastically increases your risk of injury. Maintain your arch and slide the bar up and down your legs if necessary.

Application

The semi-stiff-legged dead lift builds size and strength and is a good complement to any program. In power lifting, you can use this lift to build both your squat and dead lift. Your squat benefits from extra power in the lower back and hamstrings, both of which help you remain upright when squatting. Your dead lift, in addition to requiring power from your hamstrings, hips, lower back and trapezius, gets extra training volume every time you pull a weight from the floor.