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Other articles in this series looked at a number of exercises, mainly from the
perspective of developing a comprehensive muscle building program. Sometimes we
take things for granted, especially when it comes to performing the basic
exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in
actually doing these exercises. This will help beginners to start out using the
correct techniques before moving on to potentially more dangerous heavy
weights. If it also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the stiff-leg deadlift.
MUSCLES TARGETED: gluteus maximus, semimembranosus, semitendinosus,
biceps femoris, erector spinae
STARTING POSITION
Grasp the bar with a closed pronated grip.
Grip should be roughly shoulder width.
Assume a hip width stance with the knees slightly flexed and the toes pointing
straight ahead.
Stand erect with the bar touching the front of the thighs and the elbows
extended.
DOWNWARD MOVEMENT
Allow the torso to slowly flex forward and the bar to lower to the floor.
Keep the knees slightly flexed and the torso in a flat back position.
Lower the bar until the weights touch the floor.
UPWARD MOVEMENT
Extend the hips and torso.
Keep the knees slightly flexed and the torso in a flat back position.
Repeat or finish set.
Richard
Mitchell is the creator of the bodybuildingadvisor.com website that
provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Exercises to learn more about the issues covered in this
article.
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