Everyone is familiar with barbell. The barbell is one of the most common exercise equipment, and it is required for many exercises, such as straight barbell Leg deadlift, the standard movement of barbell straight leg deadlift, I believe some people still know it. So, what is the standard movement of the barbell straight-leg deadlift? Let’s take a look at its standard actions below.
Barbell straight leg deadlift standard movement
1. The distance between the legs is slightly narrower than the shoulders, standing in the middle of the barbell in a small outward shape, the legs are slightly bent, not completely straight, and the knee joints should not be locked.
2. Bend forward without bending your knees and hold the barbell with both hands.
3. Pull the barbell off the ground, focus on your heels, and rely on leg strength to lift the barbell.
4. Slowly lower the barbell.
The key to the barbell straight-leg deadlift
1. When the barbell is pulled up, the hamstring muscles will contract significantly and strongly.
2. At the highest point, do not straighten the legs completely, do not let the joints lock, and keep them slightly bent to avoid excessive pressure on the knee joints.
3. When lowering the barbell, your back should be kept straight and not arched. Curl your hips slightly back, keep your legs slightly bent, don't lock your joints, and try to straighten your hamstrings.
4. When the barbell is lowered to the lowest point, your hips do not need to sink and your knees do not need to move forward.
How much weight is appropriate for barbell straight-leg deadlift
The barbell weight for the straight-legged deadlift should be chosen based on your individual body strength.
1. The most suitable weight for exercising absolute muscle strength: The maximum number of times you can do it continuously under this weight is 1-4 times.
2. Best for growing muscle volume: The maximum number of times you can do it continuously under this weight is 6-12 times.
Note: When you can do more than 15 deadlifts in a row, you need to increase the weight.