Muscles Trained: Hamstrings, lower back, glutes, traps

Intro: The hamstrings are an often neglected muscle group. Many people’s routines often include only hamstring curls. While they are worked during normal deadlifts and squats, performing straight leg deadlifts will tremendously increase their strength, size, and endurance. People often perform them incorrectly so they get a bad reputation. Learning the correct form using a safe weight will save you a lot of trouble.

Straight leg deadlifts can be performed on the floor or off of a platform. This is a personal preference but make sure that you have a stable platform and footing.

How it is performed: Load the barbell with the appropriate weight and grasp it with an overhand grip slightly wider than shoulder width. Position your feet so that they are shoulder width or slightly narrower apart. Bend over using your knees while keeping your back straight. Make sure that you do not round your back during the lift. Pick the weight up to the starting point.

Lower the weight by bending your hips. It is very important to keep your knees straight and your back arched. Go only as far down as your body will let you. The bar should end up over your toes during every repetition. Stand back up with the barbell to the original starting position. Keeping your abs tight will provide a good base for your body. Make sure the bar is kept as close to your body as possible to prevent back rounding.

Remembering the correct form and using the correct weight should always be the first thing in your mind. Using a weight that is to heavy is a recipe for disaster.

Romanian deadlifts are an alternate form of deadlifts that target the hamstrings. An in-depth article will be included on executing them.