Stiff leg deadlifts, sometimes called Romanian deadlifts, are a popular and effective exercise performed by bodybuilders, weightlifters and athletes. Not to be confused with the straight-leg deadlift, this exercise is generally safe even when performed using heavy weights. The stiff leg deadlift can be performed using a barbell or dumbbells as preferred and is classed as a posterior chain exercise because it uses mainly the muscles on the rear of your body.
Performance
To get the most from this exercise and ensure that your muscles are trained in the most effective and safe way, it is important that you perform stiff leg deadlifts correctly. Grasp a barbell with a shoulder-width overhand grip and stand with your feet hip-width apart. Bend your knees slightly but then keep them rigid for the duration of the exercise. With your arms straight, chest lifted and shoulders pulled down and back, push your butt backward and bend forward from your hips. Lower the barbell as far down the front of your legs as possible without rounding your lower back. Push your hips forward and stand back upright. Inhale as you lean forward and exhale as you stand back up.
Muscles of the Hip
The stiff leg deadlift is primarily a hip extension exercise. The muscles that extend the hips are the gluteus maximus, essentially your butt muscles, and your hamstrings located on the rear of your upper thigh. These muscles stretch as you lean forward and then shorten to pull you back upright. By keeping your knees slightly bent but rigid, you ensure that your quadriceps, located on the front of your upper thigh, are removed from this exercise. Moving your knees would increas the involvement of the quadriceps and reduce the loading on the target muscles of glutes and hamstrings.
Erector Spinae
The erector spinae is the collective term for the group of muscles that runs up your back from the base of your spine to the base of your skull. These muscles are responsible for maintaining a straight spine position during stiff leg deadlifts. Although they are generating a lot of tension, there is very little movement in these muscles. This type of muscle action is called an isometric contraction. By keeping your erector spinea muscles tense and avoiding rounding your lower back, you ensure all of the weight is supported by your muscles and not placed on the passive spinal structures, specifically ligaments and discs. This reduces your likelihood of suffering a back injury when performing this exercise.
Upper Back Muscles
It is important to pull your shoulders down and back when performing this exercise. Doing so insures that your shoulders are held in a stable and safe position. The muscles responsible for this are your trapezius and rhomboids. It is not uncommon for these muscles to feel sore after heavy stiff leg deadlifting if you have been actively pulling your shoulders back. Strengthening these muscles can help improve your posture as they prevent slouching.
Forearm Muscles
Holding a heavy weight requires and develops a strong grip. For some lifters, a weak grip can inhibit performance of stiff leg deadlifts as their hands fatigue before their stronger leg and back muscles. Some lifters use wrist straps to work around this problem, but this strategy merely disguises the problem of a weak grip rather than fixing it. To improve your grip strength, consider using climbing chalk so your hands don't slip on the bar or adopting a so-called mixed-grip, which some lifters find stronger. In addition, spend some time specializing in grip strength to eliminate any potential weakness.
References
- "Atlas of Skeletal Muscles"; Robert J. Stone and, et al.; 2008
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Powerlifting"; Barney R. Groves; 2000
- "Designing Resistance Training Programs"; Steven J. Fleck, et al.; 2003
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