How To Do Stiff-Legged Deadlifts

stiff legged deadlifts

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast :

Standing with your feet slightly apart. The barbell is on the floor in front of you :

  • Inhale, bend your torso forward with your back arched. If you can keep your legs straight or slightly bent.

  • Take the barbell with a pronated grip and straighten your body with your back rigid (your back is not more arched than the starting position). It’s at the hips level that the tilt occurs. Exhale at the end of the movement.

  • Returns to the starting position without the barbell touch the floor and do it again.

To avoid to have injuries, keep your back straight, it’s important.

This exercise works all the spinal erectors, it’s the muscles that run along each side of your spine. These are the muscles that allow you to straighten your spine.

When you straighten your torso, during the tilt forward of your hips, this exercise works the gluteus maximus and hamstrings (except the thigh biceps short head).

This exercise stretches the back of your thighs when you return to the starting position.

It’s possible to raise your feet compared to to the barbell (with a plate weight or a step) so that the exercise is more effective.

Note

This exercise can be used as a stretching movement for hamstring with light weights.

The heavier the weight and the greater the gluteus will work compared to the hamstrings to straighten your hips.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Barbell Bent Rows

barbell bent rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast :

Standing with your knees slightly bent. Your have your back straight and incline your torso around at 45°. You take the barbell with a pronated grip and your hands are wider than your shoulder’s width. Your arms relaxed :

  • Inhale, block your breath and squeeze your abs. Pull the barbell to your torso.

  • Returns to the starting position and exhale.

This exercise work latissimus dorsi, teres major, posterior deltoid, arm’s flexor (biceps, brachialis, and brachioradialis).

When your shoulder blades get closer, your rhomboids and trapezius also work.

Incline your torso works your spinal erectors isometrically.

This exercise has several variants like the hand width, pronated or supinated grip or torso inclination allow you to work your back in different angles.

Attention

It’s important to keep your back straight because if you rounded your back during the movement, you risk having injuries.

Share this article if you think it can help someone you know Thank you.

-Steph

How To Do Seated Rows

seated rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast.

 

Soundcloud version

Sitting on the machine with your feet on the foot stop and with your torso bent:

  • Inhale and straightening your back and pulling your elbows back, you bring back the handle to your sternum’s base

  • Exhale at the end of the movement and returns to the starting position by controlling the movement.

This exercise works latissimus dorsi, teres major, posterior deltoid and a little bit biceps, brachialis, brachioradialis. The trapezius and rhomboid work during the approach of your shoulder blades at the end of the movement.

Upon straightening your torso, the spinal erectors also work.

What is interesting with this exercise is that by allowing yourself to be pulled by the weight in the negative phase of the movement, you relax your back’s muscles.

Attention

Don’t round your back to avoid injury.

Share this article if you think it can help someone you know. Thank you.

-Steph