Stiff Leg Deadlift - Killer Hamstring Exercise

[MrRossboss2010]

so to make a stiff leg dl it has to be done on a step up

[leemhayward]

@MrRossboss2010

No, you can still do them off the floor. But the step provides a deeper stretch and better range of motion.

[hakkenadventure]

nice, i try to keep my back in anatomical position whilst i lift so i dont look at myself when lifting puts alot of strain on your neck looking up so hard like trish was

[MizClayton]

I always feel it more in my lower back and never my hamstrings with this exercise. Aside from the "stretching" feeling in my hamstring. I never feel the muscle fatigue though.

[JordoooDnB]

A gym with good music on?! :O

[evilcartman32]

Trish got an ass like a fuckin pony son.

[jow43]

barbell bridges are good to for hamstrings

[AK47powpow]

cool gym and hot lady friend

[zeogeox]

Tanks a lot your video was very helpful!!!

[bigdaddy19821111]

@leemhayward while doing this exercise do you tighten your abs the whole time? Also when do you need to use a weight belt or is that not necessary ?

[leemhayward]

@bigdaddy19821111

When doing exercises like deadlifts, squats, etc. you should try and pull air into your stomach and expand it. This will give you a bigger base and give you support. As for a weight lifting belt, don't use it on your lighter "warm up" sets, but if you get up to handling heavy weight you can certainly use a belt.

[forestelder]

look more like a romanian deadlift :-)

[lorddarunia]

I find it hard to keep my lower back straight in this exercise, especially as your back gets lower. Should I restrict my range of motion to where my back can stay straight for as long as possible?

[leemhayward]

@lorddarunia

Yes, that would work. And as you get more flexible you'll be able to increase that range of motion.

[BlkKnt69]

Is she available to do this exercise again in a thong or two piece bikini? She's banging!

[evilcartman32]

@BlkKnt69 or boy shorts...yea I'm down for either choice

[nitinlkoin1984]

lee can i use this exercise to train both my lower back and glutes

[leemhayward]

@nitinlkoin1984

Yes, lower back, glutes, and hamstrings are the primary muscles used in the stiff leg deadlift.

[nitinlkoin1984]

@nitinlkoin1984 so lee should I do it on back days or leg days?

[leemhayward]

@nitinlkoin1984

I usually do them on leg day, but you can also use it as a lower back exercise on back days.

[AprilliaJAY]

ok i take that comment back i hadnt read the other comments, so people do have issues with lower back while doing this, and i don't get it why this is the best hams workout , i know because of the full reach of the whole hams, but... i get 3 times better pump in my hams while doing curls???

[AprilliaJAY]

i got a lot of problems doing this workout, because i kinda get problems with my lower back while doing this excercise, has anyone else has this problem too?

[01MLin]

Help a brother out! I'm a gym junkie, but I havn't really done this exercise yet. I'm researching it and I've come across some sources saying:

1) to put a plate under the toes so the toes are pointing upwards therefore stretching the calves and maximizing the stiff-legged deadlift.

??Will this be damaging in the long run??

2) Also to lift the barbell off the ground and stopping a little above parallel so the tension never comes off of the hammies.

??I'm gonna try it, but what's your input??

[leemhayward]

@01MLin

I'd keep your feet flat on the floor (or box in this case). I don't like elevating my heels or toes as it throws off your balance and form. You can stop short of lockout if you want to keep more tension on the muscles, that's totally fine.

[barbievalentino]

not trying to argue with u, cos u look like you know what ur doing but

i dont see how this works the hamstrings

it definately stretches them, but where is the contraction???

i dont see the full range of motion you speak of

like i said not arguing, but could you explain?

[leemhayward]

@barbievalentino

You are right, this isn't a peak contraction exercise, the tension is on the muscles in the fully stretched and mid-range. Combining this with some form of a leg curl would provide the peak contraction component that you are looking for.

[barbievalentino]

@leemhayward ahhh i see, thanks

[frosti0408]

@barbievalentino imagine touching your toes..now if you were to imagine that with 135 in your hands your ROM would be restricted because the plates would hit the floor because you would reach your toes.That little step allows the weights to go deeper allowing a deeper ROM. the contraction is when you are pulling the weight back up. Going down stretches the muscle and it contracts as you bring the barbell back up

[69chunkylover69]

It seems that the knees aren't quite stiff through the whole movement. Back seems nice and straight though. The less you bend your knees, the more hamstring is involved.

[leemhayward]

@69chunkylover69

It's ok to bend your knees, it takes tension off the tendons and ligaments. But you don't squat down like with a traditional deadlift.

[thesix107]

@leemhayward I dunno...but isn't this a flexibility exercise too?? So you WANT stretches on the tendons and ligaments too?? I'm sorry but I do agree with chunkylover I think the legs should be more or less straight. When I do them I feel a great stretch on my hams, I love it. When I'm close to failure I have to bend my legs a little to help (I guess quads assist?), so having bent legs almost seems like cheating on a SLDL. Yeah...no...??

[nickallah]

ive done this exercise and ive NEVER felt a pump in my hamstrings!

no fatique, nothing. i dont think it does ANYTHING to your hams.. :( 

[eewarze]

@nickallah

lol... same here... my lower back is the part that feels it most. Some also say it targets the butt.. but i dont really feel much there too...

[nickallah]

@eewarze yes, its PURELY lower back. these ppl dont know anyhing

[fonzy541]

@nickallah Hahaha!!! I didn't wanna troll but you're right! They both look like they are in good shape they just aren't that educated on what exactly they are doing or why.

[leemhayward]

@nickallah

Your body will change as you get better developed. When I was starting out I never really felt this worked much either. But now I really feel it in the hamstrings. As you grow you'll feel certain exercises differently.

[KapRowMeat]

@nickallah your doing it wrong

[PADDYL2006]

DAT ASS

[NotoriousB3]

Steve o on roids.

[TheHardTruth101]

what an ass...

[Karlhumphreys1988]

Too much lower back flexion. You wouldn't need to stand on a box if you kept a lumbar arch.

[teesha0]

Thanks for the video, Lee. I've watched a number of videos to understand the technique but your "touch your toes" cue helped me get it right.

PS., Trish rocks!

[lauralikes]

im a weight lifting noob. how is this different from the Romanian Deadlift? they look the same

[crazymallu]

@lauralikes im a noob too, but i think i know the differnce. deadlift, you need to bend your knees more and so it uses more lower back muscle. in stiff leg you are not using your kneww joint to lift the weight. hopefully this helps:)

[nickallah]

@crazymallu um, they both work mostly the lower back, ive never felt a pump in my hams or anywhere else..

[crazymallu]

@lauralikes im a noob too, but i think i know the differnce. deadlift, you need to bend your knees more and so it uses more lower back muscle. in stiff leg you are not using your kneww joint to lift the weight. hopefully this helps:) i think lee is doing it wrong, so chek somebody else vid.

[bebeto158]

Steve-o bulked up ?

[sappy490]

californication

[eurohim]

This is the only exercise that I can find that really guarantees DOMS in my hams.

[lucarioX12]

lee how do you work on your lower back?

[chairmanmao89]

Personally I like Romanian deadlifts more

[Rieven83]

wrong....he bend his knees..it's called stiff legged!! I don't see stiff legs here..and you have to keep your chest out and your ass in the back , otherwise alot of back pain!!

[Alive4Metal]

just watching lee do this makes my hamstrings burn...

[UNGETABLE7]

Great video my friend :) A question though..

My hamstrings have atrophied due to injury.. Plus my knees lock waaay back..

Is this the main exercise i should focus on to bring them back ? And also what frequency should i use per week.. Thank you and Take care! :) All the best from Greece :)

[NYD20]

1:90 ... i think thats not the good way to train... its not good for your back i think...

[leemhayward]

Have you ever done the exercise? It's not hard on your back if your back is in shape.

[NYD20]

@leemhayward, my back is in good shape, i am now training my chest and abs, but what is the best and fastest way to train?? any video>?

[Alive4Metal]

@NYD20 every exercise is dangeous if you dont do it right, Lee here has perfect form and his back is in it's neutral stance, the stiff legged deadlift is awesome for the hamstring, the glutes (at the top when you really contract them) and for strenghtening the lower back

[sshomero]

@NYD20 don't arch your back...

[pronation1]

Help Please

I have many question people been giving me alot of different answers, but I wanna know the true, i'm trying to gain weight, "20 pounds" and I only have dumbbells to work with, no barbell, I need workouts to help increase mass, any info, i'm on week 24, i'm 19 yrs old, 150 pounds at the moment, 5'8

Routine with Sets, Or just Focus Set

Cardio, Yes or No

How many sets/reps

Which workouts

How many times should I workout a week

Best ab workouts for strength & bigger

Thanks

[jonny82888]

would this be good for someone with a bad knee?

[leemhayward]

This should not aggravate your knees

[bacobaconvidoeos]

GREAT tip. I have legs coming up after Christmas. Thank you.

[tsifreak]

Thanks for the tip lee.

[JamesShanksify]

I was just wondering Lee, you guys seem to be executing the movement rather quickly, wouldn't a slow and controlled pace place more emphasis on the stretch? Also, shouldn't you maintain more curvature in the lumber part of your spine?

[leemhayward]

You could do them at a slower pace if you wanted. I personally don't like do slow motion reps power moves like deadlifts.

[KaylaMiner]

I reckon Lee would make a good batman :)

[thrashmantim]

i was thinkin Juggernaut from x-men

[AntiMale]

You make amazing videos!! I'm a female who has been lifting for a few months now and these videos have taught me new things.

BTW, stiff legged deadlifts are also my favorite

[rajkuru]

good tip lee

[StangzOnly]

awesome, sorry to be a man but damn, trish has a nice ass! Keep up the vids Lee.

[rsmoth]

Good stuff...one of my favs

[HeroesofGrammar]

I think doms on ur hams is just one of those things that you work thru. Its not a muscle that you really work on a regular basis in your daily life. Remember waaaaaayyyy back when you first started working out? I remember not being able to do anything in the gym because my pecs were so tight and sore I couldn't move my upper body for a week!

[thatstheguy07]

thanks!

[pjharro]

Damm u a lucky man Lee. Trish is smoke-n hot!

[DeucePrez]

Ironically, I did this exercise 2 nights ago.

The way I was shown to do this was to alternate the direction of your palms as you're gripping the bar (i.e. one hand facing you; the other, facing away). But it doesn't seem to make much of a difference, now that I see the demonstration here....

[CollegeLoheart]

- Whoever told you that is trying to get you killed lol.

[KyoukouSuneku]

Stiff Leg Deadlifts never hurt that much when performing the exercise (reaching failure), but they always give me mean DOMS!!!

[scottmuscles]

DOMS omg yes. I always have done regular deadlifts but have recently changed to stiff for a more hamstring focus. My hamstrings are shot for a good four days after I do them for 4 sets of 12-15 after squats.

[aquaquad7]

DOMS?

[KyoukouSuneku]

DOMS stands for Delayed Onset Muscle Soreness. Basically, ever had sore muscles 12-24 hours after an intense workout? That's it. It's not sore because your muscles are damaged, but merely because they are repairing/growing, that's the pain you feel. The re-growth of muscles. At least, I think that is right. ??? XD

[Gwame]

should you really be bending you knees like that...?

[Shake99]

you can use Tens on the side if you don't want to use a step

[CollegeLoheart]

- I enjoy this workout, but I have a question. It's a compound workout and works the lower back and glutes as well, right?

- 2nd question. When you are bending over, should you be looking down at the floor or should you be looking striaght as you are doing at 1:23

Please reply.

[Gwame]

1st question - yes you're right

2nd question - it doesnt really matter where you face as long as you keep a straight spine

[CollegeLoheart]

Alright, sounds good, thanks.

[LemonMurphy]

For your 2nd question, just don't look down at your stomach or legs. If you look down your back tends to round, that's why when you squat you're meant to look slightly up

[CollegeLoheart]

- Well, I dont look at my stomach or legs when performing this workout. I look exactly at the floor face down. I tested if my back was flat in a mirror I placed at the side of me and it was.

[shutyuhscunt]

lee one question i have not being rude...but why ur abs so big ? looks like a big stiff belly

[MADE1NVIETNAM]

great tips lee

[FobSquat07]

hey lee hay i tried the 20 rep sqaut and my legs are dead? how long should i start again doing it again

[BGJO]

thanks lee! your videos are great.

[godisclosedj5]

Good stuff! & Your Girlfriend has quite a booty on her. Lucky man Lee.

[slam2610]

I do those! All I can say is that the points Lee makes here all count for me :) Keep it up man 5/5

[ripper90x]

your girlfreind?

[OnCall101Villa]

aweshum